It was a vegan food pyramid which is proving to be the ideal diet if you do it right. Is it realistic for everyone? Maybe not. Yesterday, I told you about the AICR's new research on obesity and cancer. I also poked around a little on their site and found The New American Plate. I think the New American Plate is a little easier for most to swallow, no pun intended. This is what we should work towards.
Gradually transition from the old American plate...
to a better plate...
to the New American Plate
I know, its hard! We were all brought up with the top plate, right? I know I was. And actually that serving of greens is a little large, the potatoes would have been larger than the greens.
I still struggle to overcome the 'the old plate'. I mean, even though I'm a vegetarian, I still serve my family their beloved meat. Albeit, much less often, but if I don't they'll just go out and get it somewhere else. A much less healthy version of it too! The person I struggle the most with is Brian. Last night he moaned and groaned about his stomach hurting for hours. This would be right after he ate a big leftover pulled pork sandwich. Now, its not just one sandwich that does him in, its his whole diet in general. And he has other issues that need help. But he's a grown-up & harder to boss around!
Also, getting away from giant portions is difficult. Portion sizes in have gradually grown too large. USDA's standard serving sizes below can help you assess the portions you eat.
Ask yourself how many standard servings go into the portion you regularly eat?
Here's a quick guide.
Ask yourself how many standard servings go into the portion you regularly eat?
Here's a quick guide.
Standard Serving Sizes
FOOD | SERVING | LOOKS LIKE |
|---|---|---|
| Chopped Vegetables | 1⁄2 cup | 1⁄2 baseball |
| Raw Leafy Vegetables (such as lettuce) | 1 cup | 1 baseball or fist for average adult |
| Fresh Fruit | 1 medium piece | 1 baseball |
1⁄2 cup chopped | 1⁄2 baseball | |
| Dried Fruit | 1/4 cup | 1 golf ball |
| Pasta, Rice, Cooked Cereal | 1⁄2 cup | 1⁄2 baseball |
| Ready-to-Eat Cereal | 1 oz. varies from 1⁄4 cup to 1¼ cups | EMPTY CELL |
| Red Meat, Poultry, Seafood | 3 oz. (boneless cooked weight from 4 oz. raw) | Deck of cards |
| Dried Beans | 1⁄2 cup cooked | 1⁄2 baseball |
| Nuts | 1⁄3 cup | Level handful for average adult |
| Cheese | 1½ oz. | 4 dice or 2 9volt batteries |
Source: U.S. Department of Agriculture
If you are overweight, consider gradually reducing your servings sizes. Controlling portion size at home and in restaurants makes a long-lasting difference in controlling your weight, therefore reducing your risk of disease.
The site also talks about red & processed meats. Processed meats are particularly harmful and can increase risk of colorectal cancer. Meats that have been preserved by smoking, salting, curing or adding other preservatives. Examples include: deli meats, such as sliced turkey and bologna, bacon, ham, and hot dogs.
To avoid processed meats, try subbing in some of these items:
| Meal | Instead of… | Try… |
|---|---|---|
| Breakfast | Eggs and bacon | Eggs and whole-wheat toast or oatmeal |
| Sausage links | Soy-based links | |
| Lunch | Bologna or ham and sandwich | Veggie wrap with hummus or fresh turkey on whole-grain bread |
| Hot dog | Soup and salad with nuts | |
| Dinner | 8 ounce steak dinner | 3 ounces of steak with extra vegetables or whole grains |
| Hamburgers | Fresh turkey on whole-grain bread |
And by the way, this morning, I took all the remaining (gross) hot dogs in the house & shoved them into the deep freeze. Brian got them for the kids for the cookout, but he bought too many and I can't have them eating any more of those gross things, so into hiding they go until I can figure out what to do with them.
