More: 5 Healthy Eating Tips for Real-Life Challenges
"A well-rounded plate should include four ounces of protein (a little bigger than your palm), one cup of whole grains (the size of your fist), and at least half a plate of colorful vegetables," says Dr. Young.
And not just at dinner time, either. It's important to fuel up throughout your day to provide your body with a steady stream of energy. For breakfast, make sure you're choosing something that's bigger than carbohydrates. Keri Gans, R.D. and author of The Small Change Diet, suggests kicking off your day with a satiating meal, such as a warm bowl of oatmeal, topped with a healthy fat, like peanut butter, and chia seeds.
What's critical, though, is to make sure you're topping your healthy, well-portioned servings with the right stuff. While sure, half of your lunch plate may be a delicious salad loaded with greens, peppers, the whole nine yards, the question remains: What are you putting on top of that? Be mindful when you're selecting seasonings, dressings, or marinades, as each addition could dramatically influence nutritional content of your meal. Young's suggestion? Limit the portion size of your dressing or marinade of choice to two tablespoons, or the size of a shot glass.