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A healthy meal begins with using 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 and rich in vitamins, minerals, and fiber. Choose fresh, frozen, or canned fruit without added sugar and enjoy small portions of dried fruit as snacks. A quarter of the plate should be filled with a 3-ounce portion (the size of a deck of cards) of lean protein, such as low-fat meats or poultry that are grilled, broiled, poached, or roasted. Consider incorporating meatless options, including seafood like salmon and trout, for a healthy variety on non-meat days.
