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A healthy meal starts with a 9-inch plate to prevent overeating. Fill half with nonstarchy veggies and fruit, a quarter with lean protein, and the rest with whole grains. Choose low-calorie, high-nutrient vegetables and fresh, canned, or frozen fruit without added sugar. Opt for lean meats like grilled poultry in small portions and consider meatless options like seafood for some days. Drain fat after cooking and avoid breading for a nutritious meal.
