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A healthy meal starts with using a nine-inch plate to prevent overeating. Fill half of the plate with a variety of colorful nonstarchy vegetables and fruits, which are low in calories and high in vitamins, minerals, and fiber. Use fresh, frozen, or canned fruit without added sugar, and consider small portions of dried fruit as snacks. A quarter of the plate should consist of lean protein, about 3 ounces, such as low-fat, extra-lean meat or poultry, prepared by grilling, broiling, poaching, or roasting without breading or excess fat. For variety, include meatless protein options like seafood (e.g., salmon, trout) several days a week.
