The New American Plate Veggies - DDV CULINARY

1 The New American Plate Veggies Recipes for a healthy weight and a healthy life Veggies Table of Contents The New American Plate 3. Selecting and Storing 9. Cooking 13. Seasonings 15. Sauces 19. Recipes 20. 1. The New American Plate The word is out that a plant-based diet AICR and its affiliate the World Cancer helps to ght obesity and chronic ill- Research Fund assembled an expert panel nesses such as heart disease, adult of scientists to review what research can onset diabetes and cancer. Many tell us about the connection between diet Americans have begun following AICR's and cancer. The panel reviewed more than advice to ll their plates with two-thirds 4,500 studies relating to this subject and (or more) vegetables, fruits, whole issued a report entitled Food, Nutrition and grains and beans and one-third (or the Prevention of Cancer: a global perspective. This report clearly shows the link between less) sh, poultry or red meat. That is, a predominantly plant-based diet and they are trying to take the spotlight off reduced cancer risk.

2 Eating more fruits animal protein and push vegetables and vegetables, exercising regularly and center stage. To do that, they reduce maintaining a healthy weight could cut their serving of meat to no more than cancer rates in the by 40 percent. three ounces the size of a deck of Vegetables and fruits contain vitamins, cards. Then they add three or more serv- minerals and phytochemicals (unique ings of vegetables, fruits, whole grains plant substances) that help the body fight and beans. That's the New American cancer. These substances have names like Plate . beta-carotene, lycopene and sulforaphane. They strengthen the body's immune To make the New American Plate work system. Some eliminate free radicals that for you, you need to serve enticing damage DNA. Others help to get rid of vegetable dishes that can play the star- carcinogens. ring role in your meals. This brochure These plant substances also seem to boost contains 22 vegetable recipes that will each other's effectiveness.

3 So it is impor- update your Plate for health, taste and tant to eat a wide variety of plant foods, variety. It also offers tips for selecting in order to get as many different kinds of vegetables, seasoning them and making phytochemicals as possible. That's why AICR's experts recommend consuming healthy sauces that add to their cha- between 5 and 10 servings of vegetables risma. All of the recipes offered here are and fruits each day. easy and quick. Furthermore, they can be adapted for use with other vegeta- bles. They can help you make eating for a healthy weight and healthy life a novel and exciting experience. 2 3. To accomplish that, you have to change Diet and Health the proportion of foods on your Plate . That is, you have to increase the amount Guidelines for of plant-based foods and decrease the Cancer Prevention amount of animal-based foods. A healthy proportion to aim for is two-thirds (or 1. Choose a diet rich in a variety of more) vegetables, fruits, whole grains and plant-based foods.

4 Beans and one-third (or less) fish, poultry 2. Eat plenty of vegetables and fruits. or red meat. 3. Maintain a healthy weight and The idea is to let the Veggies crowd the be physically active. animal protein to one corner of your Plate . 4. Drink alcohol only in moderation, Serving two kinds of vegetables as well if at all. as a whole grain like brown rice, kasha or a whole wheat roll is one way to do that. 5. Select foods low in fat and salt. Remembering the 2 3 to 1 3 ratio will help 6. Prepare and store food safely. you build your body's defenses against And always remember chronic disease and maintain a healthy Do not use tobacco in any form. weight at the same time. Proportion Portion Size The traditional American Plate contains Plant foods tend to be rich in nutrients a large piece of meat, a small serving of and relatively low in calories. Because they vegetables and some form of potatoes or contain a lot of fiber, they tend to fill rice. you up.

5 So a diet high in plant foods can help you manage your weight. If you are concerned about weight loss, don't reach for a diet book that suggests limiting your intake of vegetables, fruits and all the healthy substances they offer. When it comes to weight loss, it's not just what you eat, but also how much you eat that matters. Reducing your intake doesn't nec- essarily mean counting calories. It may simply mean reducing the size of the por- tions on your Plate . This Plate provides too many calories for most people and too few nutrients to pre- Restaurants and food retailers are com- vent chronic illness or help you maintain a mitted to value marketing. They com- healthy weight. It certainly won't help you pete by offering customers more food for reach the 5 to 10 servings of vegetables and less money. The supersized meals and fruits associated with reduced cancer risk. oversized snacks people buy away from 4 5. home tend to confuse them about reason- important to your long-term health.

6 So able portion sizes when they prepare their reduce the portion sizes on your Plate , but own meals. Today, Americans eat 148 maintain the 2 3 to 1 3 proportion. more calories per day than they did two A fad diet that has not stood up to rigorous decades ago. That extra intake could add scientific testing is no way to lose weight. up to 15 pounds per year. Obesity became an epidemic in this country Look at the chart on page 8 for a list of at the same time portion sizes grew enor- standard serving sizes published by the mous. It is likely you can reach a healthy Department of Agriculture (USDA). weight on your own by simply reducing the In contrast with what you usually eat, size of the portions you eat and exercising these serving sizes may seem remarkably more. If you still do not see your weight small. Many people eat three or more gradually moving in a healthy direction, cups of pasta at a sitting. Some restaurants contact your doctor or a registered dietitian are known to serve six or eight cups on a for a more individualized plan.

7 Plate . Yet USDA defines a standard serv- ing size of pasta as one-half cup. Fad Diets and the Try an experiment at your next meal. New American Plate After checking the chart, measure out a standard serving size of the food you're You've probably noticed a new wave of fad diets ooding the American marketplace. Behind these about to eat. Make a mental note of how quick- x plans lies the notion that certain kinds of much of your Plate or bowl is covered by foods such as sugar, bread and carbohydrates this serving. in general are bad or fattening and must be Next measure out your usual portion size avoided. on another Plate or bowl. Compare the But it's not an effective or healthy idea to start two. Ask yourself how many standard changing your meals according to the theory servings go into the portion you normally of some bestselling diet book. Sudden, drastic eat. If your weight is satisfactory, then you changes to your diet arre often dif cult to maintain are probably eating the right number of in the long run.

8 Instead, making gradual adjust- servings to meet your energy needs. If you ments will encourage permanent improvements in are overweight, the first thing you should the way you eat. consider is reducing the number of stan- Most of these plans overlook the disease- ghting dard servings in your regular portions. bene ts of a diet rich in vegetables, fruits, whole Decrease your portion size gradually. grains and beans. That could raise your risk for Even small reductions add up to substan- chronic diseases like cancer and heart disease. tial health benefits. If you reduce your Furthermore, plates that feature healthy portions of plant-based foods tend to be lower in calories servings in stages, you will be less likely to and fat than plates recommended by many fad notice the change. diets. And when it comes to weight management, Remember, maintaining the right pro- it is total caloric intake that counts, not any kind of portion of plant foods to animal foods is magic protein vs.

9 Carbohydrate formula. 6 7. Selecting and Storing Standard Serving Sizes As a general rule, it is wise to plan ahead and buy only as many vegetables as you Food Serving Looks Like will use within the next 3 or 4 days. After Chopped H cup H baseball or Vegetables rounded handful that, plan another trip to the store or use for average adult frozen or canned Veggies . Otherwise, you may end up with limp broccoli and mushy Raw Leafy 1 cup 1 baseball or st Vegetables of an average mushrooms that have begun to lose their (such as lettuce) adult nutritional value and ideal texture. Fresh Fruit 1 medium piece 1 baseball Also, for best nutrition, prepare and cook vegetables as close as you can to serving H cup chopped H baseball or time. Prolonged exposure to light and air rounded handful for average adult can diminish the nutritional value of veg- etables. Dried Fruit G cup 1 golf ball or scant handful for Try visiting a local farmers market; they average adult are often packed with fresh vegetables that have been picked just a few hours before.

10 Pasta, Rice, H cup H baseball or Cooked Cereal rounded handful Or plant your own vegetable garden. for average adult There is nothing more satisfying than eating home-grown ruby red tomatoes or Ready-to-Eat 1 oz. which Cereal varies from G crisp zucchini that you have harvested cup to 1 G cups yourself. And gardening can help you (check label) become more physically active. Meat, Poultry, 3 oz. (boneless Deck of cards Here are some guidelines for selecting and Seafood cooked weight storing an array of vegetables. from 4 oz. raw). Dried Beans H cup cooked H baseball or Asparagus Choose tender, straight green rounded handful stalks. Avoid woody stems. Store in plastic for average adult bags in the refrigerator crisper for 1 to 2 days. Best season: April to June. Nuts N cup Level handful for average adult Beets Purchase small, unblemished beets Cheese 1 H oz. (2 0z. if 1 oz. looks like that have small, fresh leaves and rm stems. processed cheese) 4 dice Store unwashed in the refrigerator for 1 to 2.