"Eat for a Longer Life: The Perfect Meal" Madden: "For anyone looking to improve their diet, one of the first questions I get asked is, so what should I eat? A fairly simple rule of thumb is to fill half of your plate with fruits and vegetables, and the more variety the better. The best mix of nutrients for your body come from dark leafy greens, in addition to brightly colored, red, orange, yellow, and purple produce. Next, a quarter of your plate should be filled with a source of grains, and specifically whole grains, like barley, quinoa, brown rice, or whole wheat pasta. Whole grains are naturally high in fiber, vitamins, minerals, and healthy fats. That last fourth of your plate should be filled with a source of lean protein like chicken, fish, or beans. You should really cut back on your processed meat intake like hot dogs and bacon, and if you like red meat like veal or beef, try and limit yourself to just once a week. Creating a balanced meal will help you with weight loss, preventing heart disease, and even warding off cancer."