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A healthy meal can be achieved by using a 9-inch plate, which helps control portion sizes and prevent overeating. Half of the plate should be filled with a variety of colorful nonstarchy vegetables and fruits that are low in calories but rich in vitamins, minerals, and fiber. Fresh, frozen, or canned fruits without added sugars are recommended, and small portions of dried fruit can serve as snacks. A quarter of the plate should contain 3 ounces of lean protein (comparable to the size of a deck of cards), preferably low-fat, extra-lean meats or poultry prepared by grilling, broiling, poaching, or roasting. Consider incorporating meatless options like seafood for some meals.