the new american plate - meals for a healthy weigh

8/14/2019 The New American Plate - Meals for a Healthy Weigh

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Studies show that nearly two-

thirds of the adults in thiscountry 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.

Its become apparent that diets

dont work. Whats worse, they

distract us from the larger issue

of overall health.

The New American Plate

What Is theNew American Plate?Its not a short-term diet to use forweight loss, but a new approach to eat-ing for better health. The New AmericanPlate emphasizes the kinds of foods thatcan significantly reduce our risk for dis-ease. It also shows how to enjoy all foodsin sensible portions. That is, it promotes ahealthy weight as just one part of an over-all healthy lifestyle.

A large and growing body of researchshows that what we eat and how we livehave a lot to do with our risk of develop-ing cancer, as well as heart disease, type2 diabetes and many other chronic healthproblems.

At the center of the New American Plateis a variety of vegetables, fruits, wholegrains and beans. These foods are richin substances that help keep us in good

health and protect against many typesof cancer. They are also naturally low incalories. When plant foods are on ourplate, were able to eat larger, more satis-fying meals all for fewer calories thanthe typical American diet. Switching tothe New American Plate and the healthylifestyle it reflects does not require depri-vation. There is nothing you have to giveup, and you will not go hungry. The New

American Plate may not be supersized, butit satisfies the desire for great tasting foodfor better health.


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Advice ThatsScientifically SoundThe New American Plate is based onrecommendations set forth in a landmarkresearch report,Food, Nutrition and thePrevention of Cancer: a global perspective,published by the American Institute forCancer Research and its affiliate, theWorld Cancer Research Fund in the U.K.The report was written by an expert panelof scientists who reviewed more than4,500 research studies from around theworld. It remains the most comprehen-sive report ever done in the area of diet,nutrition and cancer. Estimates from theAICR report show that 30 to 40 percent

of all cancers could be prevented throughchanging the way we eat and exercise.These simple action steps represent thebest advice science currently offers forreducing your cancer risk.

AICR Diet andHealth Guidelines forCancer Prevention1. Choose a diet rich in a variety of

plant-based foods.

2. Eat plenty of vegetables and fruits.

3. Maintain a healthy weight and bephysically 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.

Proportion: Whats on theNew American Plate?When thinking about the New AmericanPlate, use this general rule of thumb: Plantfoods like vegetables, fruits, whole grains

and beans should cover two-thirds (ormore) of the plate. Fish, poultry, meat orlowfat dairy should cover one-third (orless) of the plate. The plant foods on theplate should include one or more veg-etables or fruits in addition to whole grainproducts like brown rice, kasha, wholewheat bread or pasta.

Plenty of Vegetables and Fruits

We should all make sure to eat at least fiveservings of vegetables and fruits each day.Research suggests that this one changein eating habits could prevent at least 20

percentof all cancers. Vegetables and fruitsprovide vitamins, minerals and phyto-chemicals (natural substances found onlyin plants) that protect the bodys cells fromdamage by cancer-causing agents. Theycan stop cancer before it even starts. Anumber of phytochemicals may also inter-fere with cancer cell growth.

By including fruits or vegetables at everymeal, its easy to reach five or even more servings a day. (Remember, a standardserving of vegetables or fruit is usually only12 cup.) Its also important to eat avarietyof these healthful foods. That way, youget the widest possible array of protectivenutrients and phytochemicals. Be sure to

include vegetables that are dark green andleafy, as well as those deep orange in color.Also include citrus fruits and other foodshigh in vitamin C. Juice does count toward


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your five or more goal, but most of yourservings should come from solid fruitsand vegetables.

Other Plant-based FoodsIn addition to fruits and vegetables, AICR

recommends eating at least seven servingsof other plant-based foods each day. Thisincludes whole grains such as brown rice,barley, quinoa, whole grain breakfast cere-al, oatmeal and whole wheat bread andlegumes (peas and dried beans, includinglentils, kidney, garbanzo and black beans).

Meat on the Side

If you eat red meat like beef, porkor lamb, choose lean cuts and limityourself to no more than 3 ouncescooked (4 ounces raw) per day. Thatsabout the size of a deck of cards.Findings from AICRs expert report showthat diets high in red meat probablyincrease the risk of colon cancer.

Research on the impact of poultry,fish and game is not as extensive, sono specific limits have been set. Justkeep portions small enough that youhave room to eat an abundance ofvegetables, fruits, whole grains andbeans.

Reverse the traditional Americanplate, and think of meat as a side dishor condiment rather than the mainingredient. It can be as simple aspreparing your favorite, store-boughtbrown rice or grain mix and topping

it with steamed green beans, carrots,yellow squash and an ounce or two ofcooked chicken.

Make sure to include whole grains in yourmeal choices each day. They are higherin fiber and phytochemicals than refinedgrains like white bread and white rice.

The Second Reason forEating Plant-based FoodsOne reason, then, for increasing the pro-portion of vegetables, fruits, whole grainsand beans on your plate is to help reducerisk of cancer and other chronic diseases.A second reason is that substituting plant-based foods for foods rich in fat will helpyou manage your weight.

Most plant foods contain a lot of fiber andwater. They fill you up and make you feelsatisfied. They are also low in calories. Sowhen youve stopped eating, youve con-sumed fewer calories than if you had eatenfatty foods.

So eating fruits, vegetables, whole grainsand beans means a full stomach on fewercalories. That makes it an important tool

for managing your weight as well as reduc-ing cancer risk. Thats a happy coincidence,because any plan you adopt to manageyour weight should also help reduce riskof chronic disease. Getting thin and dyingyoung neednt 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.


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Making the Transition

When adjusting your meals toinclude more plant-based foods,

even the smallest change canprovide real health benefits. Everynew vegetable, fruit, whole grain, orbean that finds its way onto yourplate contributes disease-fightingpower. And all the fat and caloriesyou save may make a real differenceon your waistline.

Many other benefits come fromincreasing the amount of plant-based foods on your plate. Learningabout new foods, tasting newflavors, trying new recipes theNew American Plate allows you toenjoy an endless combination ofnutritious foods that leave you wellsatisfied.

As you make the transition towardthe New American Plate, it helpsto evaluate your current eatinghabits. Just how close is the platein front of you to a New AmericanPlate? Take a look at the followingexamples.

Stage 1: The Old American PlateThe typical American meal is heavy onmeat, fish or poultry. Take a look at thisplate. Fully half is loaded down with a huge(8-12 oz.) steak. The remainder is filled witha hearty helping of buttery mashed potatoesand peas. Although this meal is a home-style favorite, it is high in fat and calories

and low in phytochemicals and fiber. A fewchanges, however, will bring it closer to theNew American Plate.

Stage 2: A Transitional PlateThis meal features a more moderate(4-6 oz.) serving of meat. A large helpingof green beans prepared with your favoriteherbs and the addition of a filling wholegrain (seasoned brown rice) increase theproportion of nutritious, plant-based foods.

This plate is on the right track, but doesntyet take advantage of all the good-tastingfoods the New American Plate has to offer.


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* Recipes provided on pp. 22-34. * Recipes provided on pp. 22-34.

Stage 3: The New American PlateThe modest 3-ounce serving of meat (fish,poultry or red meat) pictured here fitsAICRs guideline for cancer prevention.

This plate also features a wider variety offoods, resulting in a diverse assortmentof cancer-fighting nutrients. Two kinds ofvegetables help increase the proportionof plant-based foods. A healthy servingof a tasty whole grain (brown rice, barley,kasha, bulgur, millet, quinoa*) completesthe meal.

This is just the kind of meal that belongson the New American Plate.

Stage 4: One Step FurtherIn a one-pot meal like this stir fry, youcan reduce the animal food and increasethe plant-based ingredients without even

noticing the difference.* This plate isbursting with colorful vegetables, heartywhole grains and cancer-fighting vitamins,minerals and phytochemicals. Fish, poul-try or red meat is used as a condiment,adding a bit of flavor and substance to themeal. Plates like this one show the deli-cious possibilities the new tastes, colorsand textures that can be found on theNew American Plate.


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Standard Serving Sizes

Source: U.S. Department of Agriculture

Portion Size:The Forgotten FactorIt began slowly, beneath the notice of mostAmericans. Decades ago, fast food chainsstarted competing for consumer dollars byoffering larger portions. Soon, value meals

and super sizes became commonplace.In the meantime, modestly-sized bagelsand muffins disappeared from Americancafs, replaced by creations three or fourtimes their size. Even table-service restau-rants started using larger plates laden withmore food to assure customers they weregetting their moneys worth. At the sametime, portion sizes began expanding in thehome.

Central to the New American Plate isa recognition that its not just what weeat that matters, but also how much weeat of each food. According to statisticsfrom the Centers for Disease Control andPrevention, the average number of caloriesAmericans eat each day has risen from1,996 to 2,247 over the last 20 years. Thatsignificant increase 251 calories per day theoretically works out to an extra 26pounds every year.

Learning About ServingsA good way to figure out the actualamount of food on your plate is by becom-ing familiar with the standard serving sizesestablished by the USDA.

Standard serving sizes provide acceptedmeasurements for calories, fat, cholesterol,

carbohydrates, protein, vitamins and min-erals. Referring to serving sizes allows usto speak the same language as health pro-fessionals and food manufacturers.

Food Serving Looks LikeChopped 12 cup 12 baseball orVegetables rounded handful

for average adult.

Raw Leafy 1 cup 1 baseball or fist

Vegetables for average adult

(such as lettuce)

Fresh Fruit 1 medium piece 1 baseball

12 cup chopped 12 baseball orrounded handful

for average adult

Dried Fruit 14 cup 1 golf ball or scant

handful foraverage adult

Pasta, Rice, 12 cup 12 baseball or

Cooked Cereal rounded handfulfor average adult

Ready-to-eat 1 oz., whichCereal varies from 14

cup to 1 14 cups

(check labels)

Meat, Poultry, 3 oz. (boneless Deck of cardsSeafood cooked weight

from 4 oz. raw)

Dried Beans 12 cup cooked 12 baseball or

rounded handfulfor average adult

Nuts 13 cup Level handful foraverage adult

Cheese 1 12 oz. (2 oz. 1 oz. looks like

if processed 4 dicecheese)


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The chart on page 13 lists standard servingsizes for a variety of foods. One look makesit clear that these servings are smallerthan most people usually eat. For example,AICR recommends seven or more servingsof whole grains, beans and other starches

per day. If this sounds like a great deal offood to you, consider the following:

The two cups of spaghetti covering yourdinner plate equals not one, but four grainservings.

Those small bagels found in grocery storefreezer aisles equal about two grain serv-ings. The jumbo bagels commonly servedin shops and cafs are closer to four or five.

The full bowl of whole grain cereal youpour yourself in the morning may amountto two or three grain servings.

Eyeball What You EatYou can use USDA standard serving sizesto develop an important weight manage-ment skill. (Often, but not always, the serv-ing sizes listed on Nutrition Facts foodlabels are equivalent to these standardserving sizes.) It takes only a few minutesto learn, and its a tool you will use manytimes.

At your next meal, check the serving sizelisted on page 13 for a favorite food. Fill ameasuring cup or spoon with that amountand empty the food onto a clean plate.Now take a good look. Make a mentalsnapshot of how much of the plate is cov-

ered by a single serving.Do the same thing with some of your otherfavorite foods. You will only have to

Fad Diets and the NewAmerican PlateNo doubt youve heard a lot about high-protein and low-carb diets. Behindthese quick-fix plans lies the notion

that certain kinds of foods are bad andshould be avoided. Unfortunately, peoplehave had difficulty staying on diets thateliminate whole categories of food. Thus,weight that is lost with great effort is soongained back.

But perhaps the worst thing about low-carb diets is the confusion they cause.Vegetables, fruits, whole grains and beansare powerful tools in the fight against

chronic disease and overweight. Yet theyall contain considerable amounts of carbo-hydrates. Loose talk about cutting carbsmay lead people to reduce consumption ofthese highly beneficial foods.

There is no need to eliminate any categoryof food from your diet in order to loseweight. Just form some healthy eating hab-its and stick to them. Maintain a healthyproportion of plant-based food to animal-based food on your plate, reduce portionsize all around, and keep physically active.

measure once or twice, and in no timeyoull develop a real-world sense for servingsizes. Why is this helpful? Once you knowhow a standard serving is supposed to lookon your plate, you can use this informationat future meals. Youll also know exactlyhow many servings of certain foods youvebeen eating and can consider whether yourportion sizes have grown too large. Thisknowledge can help you make importantchanges for health.


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Continued on p. 20

Familiar Foods andthe New American PlateThe New American Plate can be asfamiliar or as adventurous as you like,and it works with any kind of meal. Just

combine your usual foods in new pro-portions, or make one or two switches.

Old American New AmericanPlate PlateLunchSandwich with4 oz. of meat

Potato Chips

Cookies

Italian Restaurant

Veal Parmigiana

Pasta

Salad

Cookout

2 hamburgers orhotdogs

12 cup potato salad

Chips

Brownies

Sandwich with 2 oz. ofmeat, sliced tomato,cucumber and freshspinach

Piece of fresh fruit

1 cookie, if desired

Large bowl ofminestrone soup

12 portion pasta withmarinara sauce

Salad

1 burger (preferablylean meat or veggie)

1 cup marinatedvegetable salad

2 melon slices or12 cup fruit salad

1 brownie, if desired

Servings vs. PortionsServing sizes may have been standardizedby the government, but each individualhas very different caloric needs and weightmanagement goals.

Thats why its important to distinguishbetween a serving, which is simply a stan-dard unit of measure, and a portion, whichis the amount of a food you actually eat.

For example, those who sit at a desk all daymay need only one cup of cereal (the stan-dard serving size) in the morning. Otherswho run three miles a day may need two orthree cups (servings) for their portion.

The size of the portion you eat should

depend on your needs. Do you exerciseregularly?

Is your body experiencing an increasedenergy demand, as happens during pubertyor pregnancy? Are you trying to cut back oncalories in order to work toward a healthyweight? Then your plate should feature por-tions that reflect these needs.

Portions and Weight Loss

Looking to lose weight? Remember that theNew American Plate features more food andfewer calories than a traditional meat-basedmeal. Thats why its possible to feel satisfiedeating a meal built around vegetables, fruits,whole grains and beans and still worktoward a healthy weight. Add some regularphysical activity, and you have a safe, effec-tive way to manage your weight for the longterm.

But what if the problem persists? You makethe switch to a healthy diet, but still cant


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The New American Plate

Start reshaping your diet by looking atyour plate. Is the greater proportion of yourmeal plantbased? (See page 5.) Are yourportion sizes appropriate to your activitylevel? (See page 12.)

2/3 (or more)vegetables,

fruits,whole grainsand beans

1/3 (or less)animalprotein


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seem to maintain a healthy weight. Theremay be many factors at play here, but con-sider the obvious one first. Are your portionsizes too large?

It may be time to eyeball those standardservings once again. Pour out your usual

portion of a favorite food on a plate. Thenusing the chart on page 13, take a momentto measure out a standard serving of thesame food on the same size plate. Compare.How many standard servings go into theportions you eat regularly? Are you eatingthree standard servings of potatoes whenyoure full after only two? Are you pouringtwo standard servings of cereal when youractivity level requires only one?

Gradually cut back on the number of serv-ings you include in your regular portions.Reducing your portion of mashed potatoesfrom two cups to one will save you 230calories. Cutting back that bowl of cerealfrom two standard servings to one means100 calories less. Consistently eating smallerportions can make a substantial dif ference.

Dont forget to watch your portion sizewhen eating away from home as well.

Choosing a regular burger instead of aquarter-pounder saves you about 160 calo-ries. Stopping after one cup of pasta on athree-cup platter saves almost 300 calories.In eateries where portions are absurdly large,divide the plate of food in half and ask for adoggie bag for the extra half.

Eating a plant-based diet and reducing yourportions are two important strategies in anyweight loss plan. The third strategy is, of

course, increasing your physical activity.

AICR recommends one hour a day of briskphysical activity and one hour a week of

more vigorous exercise. Thats the recom-mendation for reducing cancer risk. But anyexercise you do is better than none at all. Inworking toward this activity level, you willburn more calories, which will help loweryour weight. Always check with your doc-

tor before starting or changing your exer-cise program.

A fad diet that has not stood up to rigor-ous scientific testing is not the way to go.Obesity became an epidemic at the sametime portion sizes grew enormous. It is like-ly that you can reach a healthy weight onyour own by simply increasing the propor-tion of plant foods on your plate, reducingthe size of the portions you eat and exercis-

ing more. If you still do not see your weightgradually moving in a healthy direction,contact your doctor or a registered dietitianfor a more individualized plan.

Final MessageWhats new about the New AmericanPlate? Its the idea that eating for ahealthy life can also mean eating fora healthy weight. There is no need tofollow the latest diet trend. You just needto keep an eye on the proportion offoods on your plate, and the size of theportions you eat.

A diet based mostly on vegetables, fruits,whole grains and beans can help preventcancer, heart disease, type 2 diabetes andstroke. It can also keep your weight in ahealthy range. And because eating fromthe New American Plate is as pleasurableas it is beneficial, you will soon find itbecomes a permanent part of your life.


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Recipes for the NewAmerican Plate

SALSASTo include more vegetables and fruits on

your plate, reduce the size of your portionof meat and serve it with a delicious salsa.

Tomato, Corn and Black Bean Salsa1 cup seeded, finely chopped fresh toma-

toes12 cup black beans, rinsed and drained12 cup frozen corn kernels, thawed14 cup finely minced red onion14 cup finely minced cilantro leaves2 tsp. extra virgin olive oil1-2 Tbsp. freshly squeezed lemon juice1-2 tsp. hot pepper sauce or a few dashes

of Tabasco (optional)Salt and freshly ground black pepper,

to taste

In medium bowl, combine all ingredients.Serve chilled or at room temperature.Makes 5 servings. Per serving: 63 calories,2 g total fat (0 g saturated fat),9 g carbohydrate, 2 g protein, 2 g dietary

fiber, 138 mg sodium.

Orange and Chive SalsaServe this refreshing salsa with fish orpoultry.

2 large oranges, peeled, pith removed,and cut into bite-sized pieces

14 cup minced red onion12 cup diced green pepper12 cup diced jicama2 Tbsp. minced fresh chives1-2 Tbsp. freshly squeezed lime juiceSalt, to tastePinch of cayenne pepper, optional

In medium bowl, combine all ingredients.Makes 4 servings. Per serving: 35 calories,0 g total fat (0 g saturated fat),9 g carbohydrate,


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1 large yellow onion, peeled and cut inquarters

2 Tbsp. extra virgin olive oil14 tsp. salt2 large cloves garlic, minced3 cups fat free, reduced sodium chicken

broth

1 Tbsp. fresh oregano leaves2 Tbsp. fresh basil leaves, sliveredSalt and freshly ground black pepper,

to taste14 cup grated Parmesan or Parano cheese,

garnish

Preheat oven to 450 degrees. In large bowl,place tomatoes, red pepper and onion. Insmall bowl, whisk oil with salt and gar-lic. Pour over vegetables and toss to coatwell. Place vegetables on baking sheet androast in oven for 35-45 minutes until tenderand lightly browned. In soup pot, combineroasted vegetables with chicken broth. Heatover medium-high heat until simmering. Addoregano and basil. Simmer 2 minutes more.In blender, carefully pure and return to souppot. Season with salt and pepper, to taste.Pour into individual soup bowls and garnishwith cheese. Serve.Makes 4 servings. Per serving: 105 calories,

7 g total fat (


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1 cup reduced sodium vegetable broth12 tsp. ground cumin12-1 tsp. fine herbs2 Tbsp. lightly toasted walnuts, finely

chopped*Salt and freshly ground black pepper,

to taste

2 Tbsp. minced fresh parsley, garnishIn medium nonstick saucepan, saut onionand carrot in oil 3 minutes or until onionsare translucent. Add quinoa, broth, cuminand herbs. Bring to boil, then reduce heatand simmer over low heat, covered, untilbroth is absorbed, about 20 minutes. Stir inwalnuts and season to taste with salt andpepper. Garnish with parsley.

*To lightly toast walnuts, place in small dry

skillet over medium heat. Stir constantly forabout 3 minutes until fragrant and lightlybrowned.Makes 4 servings. Per serving: 140 calories,5 g total fat (


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In medium bowl, coarsely mash yams withfork.

Mix in salmon, scallions, mustard, zest andjuice of12 lime, plus salt and pepper to taste.Blend until well combined. Shape mixtureinto 8 cakes, about one-third cup each.Arrange fishcakes on plate, cover and refrig-

erate 1-4 hours.Spread cornmeal over small plate. Coat largenon-stick skillet generously with cookingspray and heat until hot on medium-highheat. Meanwhile, dredge fishcakes in corn-meal, coating them well. Cook until goldenbrown, 3 to 5 minutes on each side.

In small bowl, combine mayonnaise, mus-tard, rosemary and lime juice. Serve withfishcakes.

Makes 4 servings. Per serving: 287 calories,10 g total fat (1 g saturated fat),29 g carbohydrate, 20 g protein, 4 g dietaryfiber, 374 mg sodium.

ONE POT MEALSThese two one-pot meals contain thehealthy proportion of23 (or more) plantfood to 13 (or less) animal protein. Servedwith whole grain bread and fruit, theymake a perfect meal.

Apple and Pork Stir-fry with Ginger2 Tbsp. peach jam, preferably fruit

sweetened2 Tbsp. reduced sodium soy sauce2 Tbsp. water12 tsp. cornstarch112 tsp. dark toasted sesame oil1 Tbsp. finely minced fresh ginger root1

2 pound (8 ounces) pork tenderloin, cutinto thin strips112 tsp. canola oil1 cup chopped red bell pepper

1 cup chopped green bell pepper1 cup chopped yellow bell pepper1 can (8 ounces) sliced water chestnuts,

drained2 firm apples, such as Fuji or Gala, cut into

one-inch pieces12 cup scallions, thinly sliced

Freshly ground black pepper, to taste2 cups steamed brown rice or whole wheatangel hair pasta

In small bowl, combine jam, soy sauce, waterand cornstarch. Set aside. In large non-stickskillet, heat sesame oil over medium highheat. Add pork and ginger and stir-fry untilpork is browned and just cooked through,about 3-5 minutes. Transfer pork and gingerto bowl with slotted spoon. Add canola oil

to skillet. Stir-fry peppers, water chestnuts,and apples until peppers are crisp tender,about 3 minutes. Add pork back to skilletalong with scallions. Stir-fry 30 seconds.Add jam mixture. Continue to stir-fry 30 sec-onds to one minute, or until sauce thickens.Season to taste with black pepper. Serve overbrown rice or whole wheat pasta.Makes 4 servings. Per serving: 355 calories,8 g total fat (2 g saturated fat),55 g carbohydrates, 17 g protein,10 g dietary fiber, 345 mg sodium.

New American Plate TettraziniCasseroleOriginally named for an opera singer, thishome-style favorite of the 1950s has been

made over to reflect the healthful propor-tions of the New American Plate.

Canola or olive oil spray14 cup unbleached all purpose flour1 cup low fat (1%) milk

1 cup fat free reduced sodium chickenbroth

4 tsp. extra virgin olive oil, divided


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1 cup sliced fresh mushrooms1 cup diced yellow onion1 cup frozen cut green beans, thawed1 large carrot, sliced into -inch pieces12 cup frozen corn, thawed8 ounces diced cooked chicken breast

(about 112 cups)

2 cups cooked flat noodles, preferablywhole wheat14 cup grated Parmesan cheese12 tsp. garlic powderSalt and freshly ground black pepper,

to taste13 cup whole wheat bread crumbs3 Tbsp. sliced almonds, toasted

Preheat oven to 400 degrees. Coat 2-quartcasserole dish or 7 11 inch baking dish

with cooking spray. Set aside. In mediumbowl, whisk together flour, milk, and chickenbroth. Set aside. In large nonstick skillet, heat2 tsp. olive oil and saut mushrooms, onions,green beans, carrots, and corn over mediumheat, 7-8 minutes, stirring often, until carrotsare just tender. Add flour and milk mixture.Cook, stirring constantly, over medium heatuntil sauce begins to thicken and bubble.Stir in chicken, cooked noodles, Parmesancheese, garlic, and salt and pepper, to taste.

Transfer to prepared casserole dish. In smallbowl, combine breadcrumbs with remaining2 tsp. olive oil. Sprinkle over casserole. Bakefor 15 minutes, uncovered. Sprinkle toastedalmonds on top of casserole and continue tobake an additional 5 minutes until hot andbubbly.Makes 6 servings. Per serving: 281 calories,8 g total fat (2 g saturated fat),33 g carbohydrate, 19 g protein, 3 g dietaryfiber, 246 mg sodium.

DESSERTFruit desserts make the perfect finish toyour meal. They deliver delicious tastesand a load of phytochemicals that protectagainst cancer and other chronic diseases.

Honey Baked Pears with Raspberries

and Shaved Dark ChocolateJust a bit of chocolate shavings adds addi-tional elegance to this lovely fruit dessert.

2 Tbsp. apple juice1 Tbsp. lemon juice1 Tbsp. honey14 tsp. grated lemon zestPinch of nutmeg2 firm pears, such as Bosc or Bartlett1 cup fresh or frozen raspberries, thawed

and drained1 Tbsp. sugar2 Tbsp. shaved dark chocolate*

Preheat oven to 375 degrees. In small bowl,mix apple juice with lemon juice, honey,lemon zest, and nutmeg. Pour into 9-inchbaking dish. Cut pears in half lengthwiseand remove inner core. Place pears, cut sidedown, in baking dish. Bake pears 15 minutes,basting occasionally. Turn pears over, baste

with pan juices, and continue to bake another5 minutes, or until tender. Meanwhile, mixraspberries with sugar. When pears are done,place them on serving platter and drizzle pansyrup over top. Divide raspberries amongpear halves. Sprinkle with chocolate. Serveimmediately.

*Make dark chocolate shavings by thinly slic-ing room temperature chocolate with paringknife, or shave with cheese slicer.

Makes 4 servings. Per serving: 123 calories,2 g total fat (


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Apricot Bar CookiesA favorite of kids and grown-ups of all ages,these bars make a simply prepared gift orpotluck dessert.

Canola oil cooking spray1 cup quick-cooking rolled oats1 cup whole wheat flour13 cup packed brown sugar12 tsp. cinnamon14 tsp. salt14 tsp. baking soda13 cup canola oil5 Tbsp. apple juice, divided12 cup apricot jam, preferably fruit-

sweetened1 package (7 oz.) dried apricots, diced

Preheat oven to 350 degrees. Spray 9 9-inch

baking pan with cooking spray. In large bowl,mix together oats, flour, sugar, cinnamon,salt and baking soda until well combined. Insmall bowl, whisk oil and 3 tablespoons juicetogether and pour over oat mixture, blend-ing well until moist and crumbly. Reserve 34cup for topping. Press the remainder evenlyinto prepared pan. In small bowl, blend jamwith remaining 2 tablespoons apple juice. Stirin dried apricots. Spread evenly over crust.

Sprinkle reserved crumb mixture over apri-cots, lightly pressing down with fingers. Bake35 min. or until golden. Cool in pan on wirerack. Cut into bars.Makes 16 bars. Per serving: 162 calories,5 g total fat (


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How You Can Support Cancer Researchand Education Through Your WillYou can help provide for future cancer researchand education through a simple bequest in yourwill to the American Institute for Cancer Research.Consult with your attorney when first writing yourwill, or to add a simple paragraph to your existingwill. Your bequest to help in the war against can-

cer can be a cash amount, a gift of the remainderof your estate or a portion of the remainder, afterobligations to your family and loved ones are met.

Your attorney will need to know:

AICRs official name:American Institute for Cancer Research

AICRs mailing address1759 R Street, NW, Washington, DC 20009

AICRs telephone number:202-328-7744

AICRs identification:A not-for-profit organization underSection 501(c)(3) of the Internal Revenue Code

AICRs tax-exempt IRS number:52-1238026

For further information, contact AICRs GiftPlanning Department at 1-800-843-8114.

About AICRThe American Institute for Cancer Research isone of the largest cancer charities in the U.S. andfocuses exclusively on the link between diet andcancer. The Institute provides a wide range of edu-cation programs that help millions of Americanslearn to make changes for lower cancer risk. AICRalso supports innovative research in cancer preven-tion and treatment at universities, hospitals andresearch centers across the U.S. The Institute hasprovided $70 million in funding for research in diet,nutrition and cancer. AICR is a member of theWorld Cancer Research Fund International.

Prepared by the American Institute for CancerResearch, April 2000.

Latest Revision, November 2004

Copyright 2000


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The New American Plate is aregistered trademark of the AmericanInstitute for Cancer Research.

the new american plate - meals for a healthy weigh

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