When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

40 Years of Progress: Transforming Cancer. Saving Lives.

The AICR Lifestyle & Cancer Symposium addresses the most current and consequential issues regarding diet, obesity, physical activity and cancer.

The Annual AICR Research Conference is the most authoritative source for information on diet, obesity, physical activity and cancer.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

Are you ready to make a difference? Join our team and help us advance research, improve cancer education and provide lifesaving resources.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

New American Plate

Setting Your Table to Prevent Cancer

Delicious and fortifying, this scientifically sound eating philosophy lets you enjoy incredible meals, while emphasizing foods that promote health to reduce your risk for cancer and other chronic diseases. 

Too often, the traditional American plate is not a healthy meal.  Many Americans rely on fast food or processed food. A typical home-cooked dinner is often planned around a large portion of either red meat or poultry, with some potatoes or other starchy vegetable on the side, and sometimes a small serving of a green or non-starchy vegetable. Meals like these often contain too many calories, and not enough health-protecting vitamins and minerals.

At the center of the New American Plate is a variety of vegetables, fruits, whole grains, and beans. These foods are rich in fiber, vitamins, and other natural substances called phytochemicals that help keep you in good health, and protect against cancer.  They are also naturally low in calories.

Healthy 10 Challenge logo

Ready to eat better and move more, but need a little support?

Join AICR’s new Healthy10 Challenge today! This is a free 10-week interactive online program to help you improve your diet, nutrition, physical activity and weight for lower cancer risk and better overall health. The challenge includes two major components—nutrition and physical activity—that will help you eat smarter and move more. Each week you will receive a new challenge along with tips and tools to help you conquer the challenge. Each challenge is based on AICR’s 10 Cancer Prevention Recommendations.

Portion and Proportion 

The keys to the New American Plate are simple: portion and proportion.

Rather than overload your plate with big servings and centering eating around meat, the New American Plate helps you plan meals that are filling, well-balanced, and packed with nutritional value. These meals will leave you pleasantly satisfied, and will help you maintain your weight, and take care of your overall health and well-being.

Transition to the New American Plate

We know that making extensive changes to your diet can be tough. It’s common to get used to your dietary habits, and transforming your approach to nutrition can be an effort.

You don’t have to change everything overnight though. You can move to the New American Plate gradually. Little by little, you’ll find new ways of eating, and if you stick with it, eventually you’ll likely find that following the New American Plate’s model becomes second nature.

Take it one step at a time. When adjusting your meals to include more plant-based foods, even small changes can provide real health benefits. Every new vegetable, fruit, or whole grain and lentil/bean contributes disease-fighting power. And all the calories you save may make a real difference to your waistline.

Stage 1:

The Old American Plate

The typical American meal is heavy on red meat, fish and poultry. Take a look at this plate. Fully half is loaded with a huge (8–12 oz.) steak. The remainder is filled with a hearty helping of buttery mashed potatoes and peas. Although this meal is a home-style favorite, it is high in calories and low in phytochemicals and fiber. A few changes, however, will bring it closer to the New American Plate.

Stage 2:

A Transitional Plate

This meal features a more moderate (4–6 oz.) serving of meat. A large helping of green beans prepared with your favorite herbs and the addition of a filling whole grain (seasoned brown rice) which increases the proportion of nutritious, plant-based foods. This plate is on the right track, but doesn’t yet take advantage of all the good-tasting foods the New American Plate has to offer.

New American Plate
Stage 3:

The New American Plate

The modest 3-ounce serving of meat (fish, poultry, or red meat) pictured here fits AICR guidelines for cancer prevention. This plate also features a wider variety of foods, resulting in a diverse assortment of cancer-fighting nutrients. Two kinds of vegetables increase the proportion of plant-based foods, and a healthy serving of a tasty whole grain (brown rice, barley, kasha, bulgur, millet, and quinoa) completes the meal.

Stage 4:

Another Option

In a one-pot meal – like this stir-fry – you can reduce the animal foods and increase the plant-based ingredients without even noticing. This plate is bursting with colorful vegetables, hearty whole grains, cancer-fighting vitamins, minerals, and phytochemicals. Fish, poultry, or occasionally red meat is used as a complement, adding a bit of flavor and extra substance to the meal.

A Blueprint to Beat Cancer

Cancer Prevention Recommendations

If you already follow the New American Plate model, then you’ve started making our Cancer Prevention Recommendations part of your everyday routine. Drawn from exhaustive research, these evidence based guidelines can help you make informed choices about your day-to-day health, and can help you ensure you’re doing everything you can to protect yourself from cancer.

Foods That Fight Cancer

Want to learn more about specific foods and grocery items? The Institute’s detailed library of food facts can help you understand why specific foods are good for you, so you can make informed decisions about what you eat and drink.