One way to judge portion sizes and create healthy meals is to start at the plate. That''s why the Department of Health and Human Services replaced the old food pyramid with a dinner plate. The new graphic is a reminder to choose the proper proportions from each of the food groups.
As you see, half of your plate should be fruits and vegetables, preferably nonstarchy vegetables. Good choices include spinach, carrots, lettuce, cabbage, broccoli, cauliflower, tomatoes, cucumbers, beets and peppers. Grains fill another section. Choose brown rice, whole-wheat pasta or whole-wheat tortillas.
Protein completes the plate. Healthy options include chicken or turkey without the skin, fish and other seafood, and lean cuts of beef and pork. Round out your meal with an 8-ounce glass of fat-free milk.