A healthy meal includes a variety of foods; ideally one food from each food group.
Make half your plate veggies and fruits
Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and dark green vegetables such as tomatoes, sweet potatoes, and broccoli.
Include lean protein
Choose protein foods, such as lean beef and pork, or chicken, turkey and beans. Twice a week, make seafood the protein on your plate.
Choose whole grains
Aim to make at least half your grains whole grains. Look for the words “100 percent whole grain” or “100 percent whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
Remember the dairy
Pair your meal with a cup of fat-free or low-fat milk. Milk provides calcium, protein and Vitamin D. Don’t drink milk? Try soymilk or almond milk as your beverage or include light yogurt in your meal.
Avoid extra fat
Go light on gravies and sauces which will add extra fat and calories. Be certain to have more broccoli than cheese sauce. For a change try with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
Take control of your food
Eat at home more often so you know exactly what you are eating. If you eat out, check on the nutrition information. Choose healthier options such as baked instead of fried.
Take your time
Savor your food. Eat slowly; enjoy the taste and textures, and pay attention to how you feel. Be mindful.
Eating very quickly may cause you to eat too much. Stop eating when you are no longer hungry.
Use a smaller plate
Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
Try new foods
Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils or kale. You may find a new favorite. Try new recipes too.
Satisfy your sweet tooth
Indulge in a naturally sweet dessert dish such as fruit. Serve a fresh fruit cocktail or a fruit parfait made with yogurt.
For a hot dessert, bake apples and top with cinnamon.
Source: MyPlate.gov