What, exactly, is a ’small meal’?

A small meal is a nutritious meal that will satisfy your hunger, but not stuff you.  Eat slowly.  It takes 20 minutes for your stomach to tell your brain that it’s full.  If you’ve finished your plate and you are still hungry, wait until 20 minutes from the time your meal started and see if you are still hungry.  Remind yourself that you will have to eat a snack in only 2 or 3 hours, so you don’t want to stuff yourself.  Try drinking a glass of water.  For those of you that this was not a sufficient answer, try this: men: 4 oz. meat, 1-2 cups veggies, 1C whole grain.  Women: 3 oz. meat, 1-2 cups veggies, 1/2 to 3/4 C whole grain.  If the majority of your plate is filled with veggies, you’re good to go!