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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, which are low in calories and high in vitamins and fiber. Choose fresh, frozen, or canned fruits without added sugars, and enjoy small portions of dried fruit as snacks. A quarter of the plate should consist of lean protein, approximately 3 ounces, such as low-fat meats or poultry prepared by grilling, broiling, poaching, or roasting. Avoid breading and drain any fat after cooking. If consuming lean meats frequently, consider incorporating meatless options like seafood (e.g., salmon, trout) on other days.