Sheena Patel
No single food can protect you against cancer by itself, but research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans and other plant foods can help lower your risk for many cancers. Following a plant-based diet doesn’t mean you have to completely eliminate meat; it can be a plant-focused diet with plant foods only or can include moderate amounts of animal-based foods. But what is a moderate amount of meat? And how do you build a plant-based meal? AICR’s New American Plate can help.
AICR’s New American Plate demonstrates healthy food choices for the proportion of different foods on your plate and for the portions you eat. The New American Plate illustrates AICR’s 2/3 to 1/3 plate principle—filling 2/3 or more of your plate with colorful plant foods such as vegetables, fruits, whole grains, beans, nuts and seeds and filling the remaining 1/3 or less of your plate with animal foods such as poultry, seafood, lean red meats, eggs and dairy. Eating this way can not only help you manage your weight but can also help you feel better and protect against chronic diseases. Maintaining a healthy weight is one of the most important things you can do to protect yourself from cancer, as having overweight or obesity is directly linked to 12 types of cancer.
The 2/3 to 1/3 plate principle is not a diet, but rather a fun and simple way to look at what you are eating every day and to help make your meals more plant focused with built-in flexibility. Below you can see AICR’s updated New American Plate infographic that highlights this principle.
Our plate emphasizes choosing foods with plenty of fiber, nutrients and plant compounds that may help protect individuals from cancer and other chronic diseases, such as heart disease and diabetes.
In February 2021, AICR will be launching our new Healthy10 Challenge, which is a 10-week interactive online program to help individuals improve their diet, nutrition, physical activity and weight for reducing cancer risk and achieving better overall health. One major goal of the challenge is to help participants eat smarter by incorporating the New American Plate principle into their everyday eating patterns. Each week highlights one of AICR’s Foods that Fight Cancer™ along with delicious recipes that incorporate the New American Plate principle. A few popular and delicious AICR recipes that use the New American Plate Principle are:
- Sheet Pan Roasted Vegetables and Beans
- Stuffed Turkey and Wild Rice
- Salad Niçoise
- Turkey Fajitas with Baby Spinach and Red Peppers
- Quinoa Risotto Primavera
AICR’s recipes contain a wide variety of colorful ingredients that make it fun and easy to follow the New American Plate principle. You can visit AICR’s recipe library for more delicious meals and snacks.
The New American Plate has evolved over the last 20 years. Take a look below to see how the plate has come to life over the years.
To learn more about AICR’s New American Plate and find the latest information on the Healthy10 Challenge, visit the New American Plate page on our website.
