Proper portions, no measuring required. It's no fun to whip out a measuring cup every time you eat—so how can you dish up a meal that's balanced and just the right size? Try this trick: Divide your dinner plate. Fill one half with vegetables, and split the other half into two quarters. Fill one quarter with a lean protein, such as fish, skinless poultry, beans or tofu. Fill the other quarter with a grain- or starch-based side dish, preferably a whole-grain food like brown rice, whole-wheat pasta or a slice of whole-grain bread.