<prompt> Ngola litaelo ho etsa sejana se phetseng hantle sa lijo tsa mantsiboea.nan  <response>: Instruction in English: Write instructions to create a healthy dinner plate. . Response in English: Here are the instructions to create a healthy dinner plate:1. Plan a balanced meal: Aim to include all major food groups like protein, carbohydrates, vegetables, and healthy fats on your plate. A general rule of thumb is to divide your plate into fourths- one fourth for lean protein, one fourth for whole grain or starchy carbs, and the remaining half for veggies.2. Choose lean protein: Good protein choices include fish, tofu, lean cuts of beef, skinless chicken, or turkey. Aim for a serving roughly the size of your palm or about 3-4 ounces.3. Select whole grain or starchy carbs: Go for whole-grain options like brown rice or quinoa, or starchy vegetables like sweet potatoes or corn. Keep the serving size to about 12 cup or one small potato.4. Load up on veggies: Fill half of your plate with colorful vegetables like spinach, broccoli, carrots, or peppers. Try to opt for steamed, roasted, or sautéed rather than fried.5. Incorporate healthy fats: Include a small serving of healthy fats like avocado, nuts, or olive oil in your meal.6. Limit salt and added sugar: Use herbs, spices, or vinegar to flavor your food instead of salt. And try to avoid sugary drinks or dessert.7. Drink water: Accompany your meal with a glass of water instead of a sugary drink.By following these steps, youll have a healthy and well-balanced dinner plate! . Response in Sesotho: Litaelo tsa ho etsa sejana se phetseng hantle ke tsena: 1. Rera lijo tse leka-lekaneng: Ikemisetse ho kenyelletsa lihlopha tsohle tse kholo tsa lijo tse kang liprotheine, likhabohaedreite, meroho le mafura a phetseng hantle poleiting ea hau. Molao o akaretsang ke ho arola poleiti ea hau ka karolo ea bone - kotara bakeng sa protheine e mafura, karolo ea bone bakeng sa lijo-thollo tse felletseng kapa li-carbs tsa starchy, le halofo e setseng bakeng sa meroho. 2. Khetha protheine e se nang mafura: Likhetho tse ntle tsa protheine li kenyelletsa tlhapi, tofu, nama ea nama ea khomo e se nang mafura, ea khoho e se nang letlalo, kapa turkey. Ikemisetse ho sebeletsa hoo e ka bang boholo ba letsoho la hao kapa li-ounces tse 3-4. 3. Khetha lijo-thollo kapa li-carbs tsa starchy: E-ea lijong tsa lijo-thollo tse kang raese e sootho kapa quinoa, kapa meroho e nang le setache joaloka litapole kapa poone. Boloka boholo ba tšebeletso ho hoo e ka bang 12 senoelo kapa litapole tse nyenyane. 4. Jara li-veggies: Tlatsa halofo ea poleiti ea hau ka meroho e mebala-bala e kang spinach, broccoli, lihoete, kapa pelepele. Leka ho khetha ho pheha ka mouoane, ho halikiloe, kapa ho halikiloe ho e-na le ho halikisoa. 5. Kenyelletsa mafura a phetseng hantle: Kenyelletsa karolo e nyenyane ea mafura a phetseng hantle a kang avocado, linate kapa oli ea mohloaare lijong tsa hau. 6. Fokotsa letsoai le tsoekere e kentsoeng: Sebelisa litlama, linōko, kapa asene ho latsoa lijo tsa hao ho e-na le letsoai. Me u leke ho qoba lino tse tsoekere kapa lijo tse theolelang. 7. Noa metsi: Tsamaea le lijo tsa hao ka khalase ea metsi ho e-na le seno se tsoekere. Ka ho latela mehato ena, u tla ba le sejana sa lijo tsa mantsiboea se phetseng hantle le se leka-lekaneng! 