The New American Plate from the AICR

June 15, 2011

by Maura Harrigan, MS, RD, CSO

Board Certified Oncology Nutritionist

CT Challenge Survivorship Clinic at Yale Cancer Center

We've all heard the old adage, "a picture is worth a thousand words." Well, this is one of those pictures:

This is what the recommended "predominately plant-based diet" looks like on your plate. By putting your overall eating into these proportions, you will naturally be following a low fat, low sugar, low calorie, high fiber, and nutrient-rich meal plan.

This approach is an elegant unifying diet which addresses the following concerns of cancer survivors:

Achieving and maintaining a healthy weight
Stabilizing blood glucose levels
Managing cardiovascular health
Improving gut motility (in other words, promoting regular bowel movements)
Reducing fatigue
Nurturing a robust immune system

So post this picture on your refrigerator. Visualize it when you are grocery shopping. Your cart should be 2/3 full of plant foods: fruits, vegetables, whole grains, beans and legumes. Purchase small amounts of animal protein. Think of animal protein as a condiment to the meal, not the centerpiece. Use this mental picture when eating out and you will find you make healthier selections, even on-the-go.

To find more information about The New American Plate, even signing up for a weekly email recipe service, visit the American Institute for Cancer Research website at www.aicr.org.