A Model Plate for a Cancer Preventive Diet
The New American Plate isn't a diet or a complex system for calculating calories, fat grams or carbohydrates. It's a fresh way of looking at what you eat every day. Create meals that lower your risk for cancer and other chronic diseases and manage your weight, at the same time.
How it Works: What you eat and How much
How does the New American Plate work? It's simple. Look at your plate. Think about what foods you choose and how much of them you eat.
What you eat: Proportion
Aim for meals made up of 2/3 (or more) vegetables, fruits whole grains or beans and 1/3 (or less) animal protein.
How much you eat: Portion size
Portion sizes in America have gradually grown too large. USDA's standard serving sizes help you assess the portions you eat. The online Serving Size Finder can help you identify standard servings. Then ask yourself how many standard servings go into the portion you regularly eat?
If you are overweight, consider gradually reducing that number. Controlling portion size at home and in restaurants makes a long-lasting difference in controlling your weight.
AICR's expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, found that eating a plant-based diet – as in the New American Plate – may reduce the risk of cancer.
The report concluded that maintaining a healthy weight is one of the most important things you can do to reduce your risk of cancer.
Strategies for Cancer Prevention:
- Eat mostly plant-based foods, which are low in energy density
- Be physically active
- Maintain a healthy weight (via steps 1 and 2, as well as reducing portion size)