(E-Book)Cooking & Recipes - The New American Plate - Meals for a Healthy Weigh.pdf - Książki kucharskie-Po angielsku - P.Kuba-47

The New American Plate

Meals for a healthy weight

and a healthy life

The New American Plate

Table of Contents

Introduction

Proportion: What’s on

the New American

Plate?

Portion Size:

The Forgotten Factor

Final Message

Recipes

Need More Help?

The New American Plate

Studies show that nearly two-

thirds of the adults in this

country are overweight. Almost

one-third are classiﬁed as obese

and at special health risk. And

this problem continues to grow,

even though as many as 22

percent of American men and

32 percent of American women

are on a diet at any given time.

It’s become apparent that diets

don’t work. What’s worse, they

distract us from the larger issue

of overall health.

What Is the

New American Plate?

It’s not a short-term “diet” to use for

weight loss, but a new approach to eat-

ing for better health. The New American

Plate emphasizes the kinds of foods that

can signiﬁcantly reduce our risk for dis-

ease. It also shows how to enjoy all foods

in sensible portions. That is, it promotes a

healthy weight as just one part of an over-

all healthy lifestyle.

A large and growing body of research

shows that what we eat and how we live

have a lot to do with our risk of develop-

ing cancer, as well as heart disease, type

2 diabetes and many other chronic health

problems.

At the center of the New American Plate

is a variety of vegetables, fruits, whole

grains and beans. These foods are rich

in substances that help keep us in good

health and protect against many types

of cancer. They are also naturally low in

calories. When plant foods are on our

plate, we’re able to eat larger, more satis-

fying meals – all for fewer calories than

the typical American diet. Switching to

the New American Plate and the healthy

lifestyle it reﬂects does not require depri-

vation. There is nothing you have to give

up, and you will not go hungry. The New

American Plate may not be supersized, but

it satisﬁes the desire for great tasting food

for better health.

Advice That’s

Scientiﬁcally Sound

The New American Plate is based on

recommendations set forth in a landmark

research report, Food, Nutrition and the

Prevention of Cancer: a global perspective,

published by the American Institute for

Cancer Research and its afﬁliate, the

World Cancer Research Fund in the U.K.

The report was written by an expert panel

of scientists who reviewed more than

4,500 research studies from around the

world. It remains the most comprehen-

sive report ever done in the area of diet,

nutrition and cancer. Estimates from the

AICR report show that 30 to 40 percent

of all cancers could be prevented through

changing the way we eat and exercise.

These simple action steps represent the

best advice science currently offers for

reducing your cancer risk.

Proportion: What’s on the

New American Plate?

When thinking about the New American

Plate, use this general rule of thumb: Plant

foods like vegetables, fruits, whole grains

and beans should cover two-thirds (or

more) of the plate. Fish, poultry, meat or

lowfat dairy should cover one-third (or

less) of the plate. The plant foods on the

plate should include one or more veg-

etables or fruits in addition to whole grain

products like brown rice, kasha, whole

wheat bread or pasta.

Plenty of Vegetables and Fruits

We should all make sure to eat at least ﬁve

servings of vegetables and fruits each day.

Research suggests that this one change

in eating habits could prevent at least 20

percent of all cancers. Vegetables and fruits

provide vitamins, minerals and phyto-

chemicals (natural substances found only

in plants) that protect the body’s cells from

damage by cancer-causing agents. They

can stop cancer before it even starts. A

number of phytochemicals may also inter-

fere with cancer cell growth.

AICR Diet and

Health Guidelines for

Cancer Prevention

1. Choose a diet rich in a variety of

plant-based foods.

2. Eat plenty of vegetables and fruits.

3. Maintain a healthy weight and be

physically active.

4. Drink alcohol only in moderation,

if at all.

5. Select foods low in fat and salt.

6. Prepare and store food safely.

And always remember...

Do not use tobacco in any form.

By including fruits or vegetables at every

meal, it’s easy to reach ﬁve – or even more

– servings a day. (Remember, a standard

serving of vegetables or fruit is usually only

1 ⁄ 2 cup.) It’s also important to eat a variety

of these healthful foods. That way, you

get the widest possible array of protective

nutrients and phytochemicals. Be sure to

include vegetables that are dark green and

leafy, as well as those deep orange in color.

Also include citrus fruits and other foods

high in vitamin C. Juice does count toward

your “ﬁve or more” goal, but most of your

servings should come from solid fruits

and vegetables.

Make sure to include whole grains in your

meal choices each day. They are higher

in ﬁber and phytochemicals than reﬁned

grains like white bread and white rice.

Other Plant-based Foods

In addition to fruits and vegetables, AICR

recommends eating at least seven servings

of other plant-based foods each day. This

includes whole grains such as brown rice,

barley, quinoa, whole grain breakfast cere-

al, oatmeal and whole wheat bread and

legumes (peas and dried beans, including

lentils, kidney, garbanzo and black beans).

The Second Reason for

Eating Plant-based Foods

One reason, then, for increasing the pro-

portion of vegetables, fruits, whole grains

and beans on your plate is to help reduce

risk of cancer and other chronic diseases.

A second reason is that substituting plant-

based foods for foods rich in fat will help

you manage your weight.

Meat on the Side

If you eat red meat like beef, pork

or lamb, choose lean cuts and limit

yourself to no more than 3 ounces

cooked (4 ounces raw) per day. That’s

about the size of a deck of cards.

Findings from AICR’s expert report show

that diets high in red meat probably

increase the risk of colon cancer.

Most plant foods contain a lot of ﬁber and

water. They ﬁll you up and make you feel

satisﬁed. They are also low in calories. So

when you’ve stopped eating, you’ve con-

sumed fewer calories than if you had eaten

fatty foods.

So eating fruits, vegetables, whole grains

and beans means a full stomach on fewer

calories. That makes it an important tool

for managing your weight as well as reduc-

ing cancer risk. That’s a happy coincidence,

because any plan you adopt to manage

your weight should also help reduce risk

of chronic disease. Getting thin and dying

young needn’t go hand in hand.

Three Strategies for Weight Loss

1. Eat a greater proportion of plant foods.

2. Watch the size of your portions.

3. Keep physically active.

Research on the impact of poultry,

ﬁsh and game is not as extensive, so

no speciﬁc limits have been set. Just

keep portions small enough that you

have room to eat an abundance of

vegetables, fruits, whole grains and

beans.

Reverse the traditional American

plate, and think of meat as a side dish

or condiment rather than the main

ingredient. It can be as simple as

preparing your favorite, store-bought

brown rice or grain mix and topping

it with steamed green beans, carrots,

yellow squash and an ounce or two of

cooked chicken.

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