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A healthy meal starts with a 9-inch plate to prevent overeating. Fill half of the plate with a variety of colorful, nonstarchy vegetables and fruits, which are low in calories but high in vitamins, minerals, and fiber. Opt for fresh, frozen, or canned fruits without added sugars, and enjoy small portions of dried fruit as snacks. Allocate a quarter of the plate for lean protein, about 3 ounces, equivalent to the size of a deck of cards. Choose low-fat meats or poultry, prepared by grilling, broiling, poaching, or roasting, and avoid breading. Incorporate meatless options on some days, including seafood like salmon, trout, and herrings for additional lean protein.