Variety, the spice of dinner

On the left, there's an image of a restaurant-style meal of steak and starch. The food fills the plate, and many people feel like they're getting their money's worth. But that meal is 1,500 calories and all from only two food groups.

On the right is an image of a steak dinner with more variety. The portions of steak and starch are closer to one serving each. The steak takes up only a fourth of the plate. And the same with the brown rice. Vegetables fill the rest of the plate. Even after adding fruit, salad and skim milk, the whole meal is around 700 calories.