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The New American Plate:
A Simple, Visual Approach to Meal PlanningIf counting calories and carbohydrates leaves you confused or feeling like meal planning is too much hard work, a simpler approach, called “The New American Plate,” may be just the tool to help you develop a healthier diet and manage your weight. The concept was developed by the American Institute for Cancer Research to address the two main concerns of healthy eating: food proportions and food portion size.
The New American Plate recommends meals that are no less than two-thirds vegetables, fruits, whole grains and/or beans, and no more than one-third lean animal protein.
The 75/25 percent theory. But dietitian Carly Trueger, RD, with NewYork Presbyterian Hospital/Weill Cornell, suggests an even larger percentage of fruits, vegetables and grains. “You should fill at least 75 percent of your plate with plant-based foods,” she says. “Choose mostly whole grains. Choose fruits and vegetables that vary in color. And when adding animal protein, make sure to choose low-fat and low-sodium meats, such as baked chicken or fish.”
Trueger explains that simply eating healthier can go a long way toward reducing your risk of chronic disease, such as heart disease and diabetes, as well as lowering your risk of cancer. “Eating healthier can help you maintain or achieve a healthy weight,” she says.
Making the transition. Rather than attempt to radically alter your eating habits in one day, Trueger suggests making smaller changes a week at a time until your plate looks like the New American Plate.
But she acknowledges that shifting the proportion of meat to vegetables and grains is among the toughest adjustments for many Americans. “Many people see meat as the center of every meal,” Trueger says. “I hear people say all the time, ‘But I don’t feel satisfied if I don’t eat meat.’ I would encourage people to make some of their favorite dishes, but try to cut back on the portion of meat by adding more vegetables.”
For example, she suggests altering veal Parmesan by making it veal/eggplant Parmesan.“Decrease your portion of veal and add a slice of eggplant instead,” Trueger advises. “The new version has less animal protein and more vegetable.” Do the same with spaghetti sauce; cut the meat by 50 percent and add onions, mushrooms and peppers for a hearty but healthier meal.
Other suggestions for helping you move to a healthier plate include adding at least one serving, around half a cup, of fruit or vegetables to every meal. Gradually, you can increase the number of fruit and vegetable servings until they make up the majority of your meal.
“If you eat a lot of red meat or processed meats, then start decreasing your portion size,” she adds. “If you eat eight to 12 ounces of meat, try reducing your portion to four to six ounces. The goal is to get to three ounces.”
This article originally appeared in the July 2011 issue of Women's Nutrition Connection.
