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A healthy meal starts with using a 9-inch plate to prevent overeating. Fill half of the plate with a variety of colorful, non-starchy vegetables and fruits, which should be low in calories and high in vitamins, minerals, and fiber. Opt for fresh, frozen, or canned fruits without added sugar, and enjoy small portions of dried fruit in moderation. A quarter of the plate should contain 3 ounces of lean protein, comparable to the size of a deck of cards. Choose low-fat or extra-lean meats, ideally grilled, broiled, poached, or roasted, while avoiding breading. If consuming lean meats four to five days a week, consider incorporating meatless options, such as seafood like salmon and trout, on the remaining days.