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To create a healthy meal, start by using a 9-inch plate to avoid overeating. Fill half of the plate with colorful nonstarchy vegetables and fruits, low in calories and high in nutrients. Choose fresh, frozen, or canned fruit without added sugar. Add a quarter of the plate with a lean protein like grilled or roasted meat, poultry, or seafood. Avoid breading and excess fat. Consider meatless options like salmon or trout a few times a week. Enjoy small portions of dried fruit as a snack to stay within calorie limits.
