Today's USDA recommendation is to fill 1/2 of your lunch and dinner plate with veggies (cooked and raw), 1/4 with meat or other protein like tofu or eggs, and 1/4 with carbs, preferably from root vegetables or fruit rather than grain. (Other guidelines include replacing soda with water and using less salt.) Following these guidelines for at least some breakfasts would be a good idea, too.