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2/3-to-1/3 Proportions for Simple, Healthy Weight Loss

The American Institute for Cancer Research (AICR) recommends a new
way of thinking about meals called the New American Plate.
According to the AICR there is a clear link between a largely
plant-based diet and reduced cancer risk. And along with prevention
of cancer, this way of eating has been shown to be good for your
waistline.

All it takes is a look at your plate. Does it contain a large piece
of meat, small servings of vegetables, and some form of potatoes or
rice? If so, these proportions provide too many calories and too
few nutrients.

One way to start improving your health and your waistline is to
change the proportions of the foods you eat. Increase your
plant-based foods and decrease your animal-based foods. When
looking at your plate aim for:

- 2/3 or more vegetables, beans, whole grains and fruits
- 1/3 or less fish, lean poultry or lean cuts of red meat

2/3-to-1/3 Proportions will reshape your meals to help your body
defend against disease. And they will be higher in fiber and lower
in fat to help you maintain a healthy weight.

Try these easy methods for cooking vegetables:

Microwaving: A great way to cook fresh or frozen vegetables and
they're almost as nutritious as if eaten raw. Be sure to add a
little water to steam them, and cover and rotate them during
cooking.

Stir-frying: A quick method where the heat is kept high and the
vegetables are tossed continuously until crisp-tender. A wok is the
traditional pan for stir-frying, but a heavy skillet will do just
fine. Heat a little broth or canola oil before adding the
vegetables.

By serving a plate that follows the 2/3-to-1/3 Proportions, you can
simplify your meal planning, decrease your risk for disease, and
trim your waistline all at the same time.

Cheers to simplification,
Megan Porter, RD
web page

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