Reference Points for Serving Sizes and Portions

by Teri Gentes |  Date Released : 27 Feb 2017

On their website, the AICR has developed what they call “A Model Plate for a Cancer Preventive Diet” which they have named “The New American Plate” (n.d.). What’s noticeably different with this dietary approach is its simplicity. Contrary to many of the industry’s norms, the model plate doesn’t include counting calories, fat grams, and carbohydrates. What it provides is clearer guidelines on the suggested foods, proportions, and portions.

Proportions:

  • Ideally meals are to be made up of 2/3 (or more) vegetables, fruits, whole grains, or beans and 1/3 (or even less) animal protein.

Portion size:

  • Given that most of us overconsume, we are advised to refer to their online “Serving Size Finder” (n.d.). to identify standard servings. With this info, it’s further suggested to gradually reduce those quantities in order to achieve weight loss.

The Research:

  • The AICR's “The Expert Report,” Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, found that eating a plant-based diet – as in the New American Plate – may reduce the risk of cancer.
  • In addition, the AICR reported “that maintaining a healthy weight is one of the most important things you can do to reduce your risk of cancer.” (“New American Plate,” n.d.).

To summarize, the strategies for cancer prevention are:

  1. To eat mostly plant-based foods, which are low in energy density.
  2. Be physically active.
  3. Maintain a healthy weight (via steps 1 and 2, as well as reducing portion size).

The AHA also has guidelines that reinforce those provided by the AICR (“Eat Healthy,” 2017).

To read the full article, click here.

Recipes by Teri Gentes:

  1. Citrus Orange n Blueberry Mousse
  2. Nutty, Crunchy Caramel Granola

Teri Gentes

About the author: Teri Gentes

Teri Gentes is an international speaker, educator, lifestyle coach, recipe developer and cooking instructor with over years of experience. Her seminars, workshops, personalized programs and progressive, transitional approach have enabled thousands of clients to adopt and sustain healthy lifestyles. Teri walks and talks wellness and specializes in healthy everyday living with a provocative, practical and engaging style, inspiring action.  She makes healthier habits easy, enjoyable and when it comes to food, truly delicious.  Follow her on FB, Twitter, Instagram and Linked In and join her clean eating programs and seasonal detoxes. www.balancedhealthyyou.com/wellness

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