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The New American Plate
Meals for a healthy weight
and a healthy life
The New American Plate
Table of Contents
Introduction
2
Proportion: What’s on
the New American
Plate?
5
Portion Size:
The Forgotten Factor
12
Final Message
21
Recipes
22
Need More Help?
35
1
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.
2
3
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
4
5
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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7
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