The American Institute for Cancer Research (AICR) recommends a new way of thinking about meals called the New American Plate. According to the AICR there is a clear link between a largely plant-based diet and reduced cancer risk. And along with prevention of cancer, this way of eating has been shown to be good for your waistline.
All it takes is a look at your plate. Does it contain a large piece of meat, small servings of vegetables, and some form of potatoes or rice? If so, these proportions provide too many calories and too few nutrients.
One way to start improving your health and your waistline is to change the proportions of the foods you eat. Increase your plant-based foods and decrease your animal-based foods. When looking at your plate aim for:
2/3-to-1/3 Proportions will reshape your meals to help your body defend against disease. And they will be higher in fiber and lower in fat to help you maintain a healthy weight.
Try these easy methods for cooking vegetables:
Microwaving: A great way to cook fresh or frozen vegetables and they're almost as nutritious as if eaten raw. Be sure to add a little water to steam them, and cover and rotate them during cooking.
Stir-frying: A quick method where the heat is kept high and the vegetables are tossed continuously until crisp-tender. A wok is the traditional pan for stir-frying, but a heavy skillet will do just fine. Heat a little broth or canola oil before adding the vegetables.
By serving a plate that follows the 2/3-to-1/3 Proportions, you can simplify your meal planning, decrease your risk for disease, and trim your waistline all at the same time.
Megan Porter, RD