Human: How can I cook a healthy meal? Assistant: 
Start by choosing lean proteins such as fish, chicken, or beans. 2 Choose whole grains like quinoa, brown rice, or bulgur wheat over refined grains. 3 Add lots of fresh vegetables and fruits to your meal. 4 Use herbs and spices for flavor instead of salt. 5 Try to avoid processed foods and added sugars. 6 Make sure to include some healthy fats in your diet, like avocado, nuts, or seeds. 7 For dessert, try making fruit smoothies or having a small piece of dark chocolate.