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Consider proportion, portion size, colour, freshness and variety of ingredients, not just within the meal but the day and week.
Proportion: Your plate should be about half produce, one-quarter protein and one-quarter starch, such as rice.
Portion size should not be too big; try leaving a big margin around plate, or serving dinner on a lunch plate.
Colour: a variety of colours tempts the eye, is more pleasing and makes us feel more satisfied. In addition, a variety of colours, especially in produce, is likely to give us a broader range of nutrients.
Freshness: a meal composed of canned, old, deli-bought or preserved ingredients such as smoked meat is no substitute for a meal of fresh vegetables, simple fresh pasta or potatoes or other start, and simply cooked meat or fish. A fresh meal will usually be more nutritious with fewer chemicals.
Variety: try to have both a yellow vegetable, a green vegetable and a salad at dinner; total of at least 5 servings of varied produce during the day; a variety of proteins including eggs, cheese, beans, chicken, fish, soy, and red meat (if you eat it) during the day and week.
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