<human>:  What are some tips for preparing a healthy and nutritious meal?
<bot>: 
1. Start by gathering all ingredients you need, so that you know you have everything you need for the meal.
2. Focus on fresh and whole foods such as fruits, veggies, lean meats, and unsalted nuts and seeds.
3. Plan ahead and choose a meal that you can cook within a short amount of time.
4. Use healthy cooking methods such as roasting, steaming, or grilling.
5. Increase flavor with herbs and spices rather than using high sodium sauces and condiments.
6. Serve a colorful plate with a variety of food groups.
7. Make sure to include a protein, a complex carbohydrate, and a healthy fat.
8. Aim to include foods of different colors, shapes, and textures.
9. Enjoy a moderate portion size and try not to overeat.
10. Drink plenty of water to stay hydrated.