Figure 3.

These three plates all contain steak, a baked potato with toppings, and vegetables. The plate on the far left contains 800 calories, which is almost half of a day’s worth. However, if as shown in the middle picture, the portions of all foods are decreased to provide a 400-calorie meal, they do not appear very satisfying. The picture on the right also provides 400 calories but provides a more satisfying meal by increasing the portions of low-energy-dense foods, reducing the fat content, and moderating the protein portion.

Courtesy of The Penn State Laboratory for the Study of Human Ingestive Behavior, University Park, PA.