The New American Plate

What Can a Plant-Based Diet Do For You?

According to the latest report, over 40% of adults in the USA are living with obesity. Overweight and obesity are directly linked to 12 types of cancer.

Why Choose a Plant-Based Diet?

• Lower your risk for many cancers
• Manage your weight
• Help you feel better
• Protect against heart disease and type II diabetes

What is a Healthy Plant-Based Diet?

A plant-based diet is one built around a plate filled with mostly vegetables, fruits, whole grains and beans. Meals focus on whole foods in their natural state and foods with minimal processing and little added sugar and fat.

What is an Unhealthy Plant-Based Diet?

A plate that regularly contains fried foods, sweets and other highly processed foods (such as faux meat, cheese and snack products) with added sugar and fat–even if all plant foods–isn’t healthy.

Where to Start?

The American Institute for Cancer Research (AICR) recommends these guidelines for transitioning to a plant-based diet using their New American Plate:

• Vegetables, fruits, whole grains and beans should cover 2/3 or more of the plate.
• Include substantial portions of one or more vegetables or fruits, not just pasta or bread.
• Eat five or more servings every day of a variety of colorful vegetables and fruits.
• Eat more than seven servings a day of a variety of grains (breads, cereals, pasta and rice), legumes and tubers (potatoes and sweet potatoes).
• Choose minimally processed foods and limit consumption of refined sugar.

Balance is Key

Although what we eat isn’t the only factor in predicting health outcomes, it makes sense to make positive changes where we can in our daily lives. We have a choice, at every meal to make each bite work for us or against us. Few of us always make the best choice at every opportunity, but it’s all about balance. One day at a time. One meal at a time.