Making it work for you
One of the great things about the New American Plate is that it can be easily customized for different lifestyles and dietary preferences.
Making the transition
Transitioning to the New American Plate does not have to happen overnight. Make the transition gradually for cancer prevention.
Start by choosing smaller portions of meat and other animal protein and larger portions of veggies. Gradually work your way to 1/3 animal protein and 2/3 fruits, veggies, beans and whole grains. Then, start to increase variety of foods to ensure you are getting a wide range of cancer-fighting nutrients.
Are you vegetarian or vegan?
- Vegetarians can fill up to 1/3 of their plates with eggs and cheese.
- Or, fill your whole plate with plant-based foods including veggies, whole grains, and protein.
- Choose plant-based protein sources such as tofu, beans, nuts, and tempeh.
Do you like more protein?
- In addition to the 1/3 of your plate that may have animal protein choose plant-based proteins as well.
- Beans, tofu, and nuts are all proteins that can fit into your 2/3 plant-based foods
On a budget?
- Putting less meat on your plate can actually decrease your grocery costs
- Plant-based foods such as dried beans, brown rice, and peanut butter are very affordable and nutritious
In a hurry or hate to cook?
- Look for frozen or canned veggies or beans that can be heated up in minutes
- Frozen brown rice or quinoa make getting whole grains quick and easy
- Cook in advance for easy to heat up meals during the week
- Check out AICR’s brochure “New American Plate: One-Pot Meals” for easy to prepare meals.
Don’t like vegetables?
- Try adding veggies to sauces and soups rather than eating them on their own
- Experiment with cooking vegetables in new ways such as roasting which brings out the natural sweetness
- Check out our slideshow Hidden Veggies in Cancer-Fighting Recipes
- AICR’s Healthy Recipes has some great ways to incorporate more veggies into your meals