Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, eat a small portion of it or select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next.
Your food choices over several days should fit together into a healthy pattern. And stop using those huge plates! Studies have shown that bigger plates means you will fill up that plate-so use a smaller one a fill it up!
One more thing: try nuts before you start cooking. Studies have shown that when eating a few nuts about 20 minutes before people felt satiated and ended up eating less at the dinner table. Eat some now to eat less later!