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A healthy meal starts with using a 9-inch plate, which helps prevent overeating. Fill half of the plate with a variety of colorful nonstarchy vegetables and fruits, choosing options that 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. A quarter of the plate should consist of 3 ounces of lean protein, equivalent to the size of a deck of cards, preferably from low-fat sources such as grilled or roasted meats. Consider incorporating meatless protein options, like seafood, on days without lean meats.
