Instructions: New American plate bursting with vegetables, light on meat

The American Institute for Cancer Research wants to help Americans rethink whats on their plate. Too often, the traditional American plate fails to qualify as a healthy meal. We plan around a large portion of meat or poultry, with a green vegetable and potatoes served on the side.

If your plate looks like that, you can be taking in too many calories, especially from fat. Furthermore, you may not be getting enough of the vitamins, minerals and health-protecting phytochemicals found in plant foods. The traditional American plate may not help your body maintain a healthy weight or defend against chronic disease.

In contrast, the "new" American plate is planned around plant foods. The proportion of food on the plate is different. Vegetables, fruits, whole grains and beans cover two-thirds (or more) of the plate; animal protein covers one-third (or less).

These recommendations are based on strong scientific evidence. A panel of experts convened by AICR, evaluated 4,500 studies on the link between diet and cancer. Their conclusions were published in the report "Food, Nutrition and the Prevention of Cancer: A Global Perspective" and indicate that the diet is associated with reduced risk of cancer in 18 places in the body.

There is a strong consensus that a diet high in vegetables, fruits, whole grains and beans reduces the risk of cancer. Experts have concluded that if everyone ate such a diet, there would be 30 percent to 40 percent fewer cases of cancer in the United States.

The same diet also reduces the risk of heart disease, stroke and adult-onset diabetes.

Even small changes can provide health benefits. Start by taking a look at your plate and gradually making changes. Begin by reducing the portion of meat to four to six ounces. Increase your servings of vegetables. Try having brown rice or sweet potatoes instead of mashed potatoes.

When youve grown accustomed to this transitional plate, take the next step.

Reduce the meat or poultry on your plate to three ounces - about the size of a deck of cards. Rice with sliced mushrooms might be nice, and two cancer-fighting vegetables such as broccoli and yellow squash or snow peas and carrots round out a meal that promotes good health.

The proportions two-thirds (or more) plant food and one-third (or less)

animal protein will help prevent chronic disease and also assist with weight control. The proportions of the new American plate also lend themselves to mixed dishes such as stir-fries, stews, casseroles and grain-based salads.

If you would like to email yourself the recipe for later use, or share the recipe with your friends or family, enter the email addresses below and this recipe will be emailed to you and others as well.