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The first plate is called 'The Old American Plate' with steak, buttery mashed potatoes & peas. The third plate is 'The New American Plate'. An excerpt from the article:
"At the center of the New American Plate is a variety of vegetables, fruits, whole grains, and beans. These foods are rich in fiber, vitamins, and other natural substances called phytochemicals that help keep you in good health, and protect against cancer. They are also naturally low in calories."
The last plate is called 'Another Option'; it shows a one-pot-meal — a plant-based stir fry!
Note: At the very bottom of the article are 3 recipes: Scrambled Turmeric Tofu with Greens, One Pot Veggie Dal & Mediterranean Quinoa Salad.
Excerpt from AICR article:
"The typical American meal is heavy on red meat, fish and poultry. Take a look at this plate. Fully half is loaded with a huge (8–12 oz.) steak. The remainder is filled with a hearty helping of buttery mashed potatoes and peas. Although this meal is a home-style favorite, it is high in calories and low in phytochemicals and fiber. A few changes, however, will bring it closer to the New American Plate."
Excerpt from AICR article:
"This meal features a more moderate (4–6 oz.) serving of meat. A large helping of green beans prepared with your favorite herbs and the addition of a filling whole grain (seasoned brown rice) which increases the proportion of nutritious, plant-based foods. This plate is on the right track, but doesn’t yet take advantage of all the good-tasting foods the New American Plate has to offer."
Excerpt from AICR article:
"The modest 3-ounce serving of meat (fish, poultry, or red meat) pictured here fits AICR guidelines for cancer prevention. This plate also features a wider variety of foods, resulting in a diverse assortment of cancer-fighting nutrients. Two kinds of vegetables increase the proportion of plant-based foods, and a healthy serving of a tasty whole grain (brown rice, barley, kasha, bulgur, millet, and quinoa) completes the meal."
Excerpt from AICR article:
"In a one-pot meal – like this stir-fry – you can reduce the animal foods and increase the plant-based ingredients without even noticing. This plate is bursting with colorful vegetables, hearty whole grains, cancer-fighting vitamins, minerals, and phytochemicals. Fish, poultry, or occasionally red meat is used as a complement, adding a bit of flavor and extra substance to the meal."
Interestingly, AICR has also published a list of foods that fight cancer!
What did I notice?
- Plant foods: One pic has whole grains, 2 pics have beans, 2 pics have nuts & seeds, 2 pics have beverages, and 19 pics show fruits & veggies (F&V). Do fruits & veggies have the highest concentrations of those cancer fighting vitamins, minerals & phytonutrients? [I wish they had 1 or 2 pics for top anti-inflammatory spices like turmeric, ginger, cloves & rosemary too.]
- Animal foods: Not a single pic shows any animal products like meat, fish, eggs, milk or dairy products.
- Macronutrient extracts: Not a single pic shows macronutrient extracts like sugars (carbohydrate extracts) or oils (fat extracts).
- Ultra-Processed Foods (UPFs): No pic shows ultra-processed foods.
The food plate in Stage 4 above is "bursting with colorful vegetables, hearty whole grains, cancer-fighting vitamins, minerals, and phytochemicals. Fish, poultry, or occasionally red meat is used as a complement, adding a bit of flavor and extra substance to the meal." In other words, animal products add a bit of flavor. And "extra substance" — I don't know what that means. But the overall emphasis is clear: more and more plants, less and less animal products!
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