When planning a meal, gauge your hunger level, so you make the right amount. Choose a combination of protein, like fish, beans, nuts and seeds; high quality fat, such as extra virgin olive oil, unrefined sesame oil, or flax seed oil; and complex carbohydrates from whole grains and beans, sweet vegetables (yams, parsnips or winter squashes), and leafy greens. For snacks, try a smaller version of the protein/fat/carb combo such as a whole grain cracker with raw vegetables and hummus or nut butter. Protein is a star ingredient -- it satisfies your appetite and a little bit goes a long way. The USDA recommends about 5 to 6.5 ounces a day for adults.