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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, nonstarchy vegetables and fruits, selecting those low in calories but high in vitamins, minerals, and fiber. Opt for fresh, frozen, or canned fruits without added sugars. For snacks, have small portions of dried fruit. A quarter of the plate should be occupied by a lean protein portion, approximately 3 ounces, equivalent to the size of a deck of cards. Choose low-fat, extra-lean meats prepared through grilling, broiling, poaching, or roasting, avoiding breading. Consider incorporating meatless options, such as seafood like salmon or trout, for some meals during the week.
