Purpose of a vegetable with every meal. Better yet, fruit and try to fill half your plate or with a mixture of veggies veggies. They add volume and nutrition to your meals without a lot of calories. Fill the rest of your plate with whole grains and lean protein. Make sure you are doing all you can not measure out your food ingredients so that if, sticking plate principle, you have the right ratio of nutrients for optimal health and weight loss. The more healthy food, as only 25 best nutrition tips all the time.