Nutrition Facts - Cancer & Diet

Nutrition Facts - Cancer and Diet

The New American Plate from the American Institute for Cancer Research

What is the New American Plate? 

The New American Plate emphasized the kinds of foods that can significantly reduce our risk for disease.  It also shows how to enjoy all foods in sensible portions.  It promotes a healthy weight.

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 of the plate.  Fish, poultry, meat or dairy-based toppings or fillings should cover one-third (or less) of the plate.  The plant foods on the plate should include a variety of vegetables or fruits as well as whole-grain products like brown rice, kasha, whole-wheat bread or pasta.

We should all make sure to eat at least 5 servings of vegetables and fruits each day.  Research suggests that this one change in eating habits can reduce cancer risk in several ways.  One reason is that vegetables and fruits supply vitamins, mineral and phytochemicals that protect the body’s cells from damage by cancer-causing agents.  They can stop cancer before it even starts.

In addition to fruits and vegetables AICR recommends eating at least 6-8 servings of other plant-based foods each day.  This included whole grains such as brown rice, barley, quinoa, whole-grain breakfast cereals, oatmeal and whole-grain bread and legumes (peas and dried beans, including lentils, kidney, garbanzo and black beans).

To learn more about diet and cancer visit

At Simply Nutrition we offer individualized dietary intervention plans based on the latest research on cancer and diet.  E-mail JLIB_HTML_CLOAKING for a download of the New American Plate and ask more questions or set up an appointment.