Cancer Experts Call for Fundamental Shift in American Meals for Lower Weight and Better HealthAmerican Institute for Cancer Research Recipes in Free "One-Pot Meals" Brochure Put Healthy, Flavorful Advice Into Practice Experts at the American Institute for Cancer Research (AICR) are urging Americans to adopt a simple but innovative meal model for better health, lower weight and greater variety. Specifically, the cancer experts recommend using small recipe adjustments and a new plating pattern that shift emphasis away from meat to highlight vegetables, fruits, whole grains and beans instead.  "We're talking about a subtle transition, not a sudden or radical change," said Melanie Polk, RD, Director of Nutrition Education at the Institute. "Simply shift the traditional meal around a bit, so that at least two-thirds of the plate contains the kind of tasty, satisfying, plant-based foods that actively fight chronic disease, while one-third or less contains meat, poultry or fish." Instead of counting calories or fat grams, the cancer experts recommend that the whole plate undergo a simple makeover. The traditional American three-part formula of meat, potatoes and a single green vegetable will change. As the amount of meat gets smaller, the extra space may be taken up by two or more vegetables and a whole-grain. Relegating meat to a supporting role allows dishes to take fuller advantage of the flavors, textures and colors of vegetables, fruits, whole grains and beans, Polk said. From a health perspective, this simple meal model increases the vitamins, minerals and other natural, cancer-fighting substances in the diet. In fact, research conducted over the last decade has revealed that plant foods contain thousands of heretofore-unknown natural compounds, dubbed phytochemicals. These substances have shown the ability to prevent the cancer process from beginning, and even the capacity to stop already cancerous cells from becoming tumors. Polk points out, however, that because phytochemicals seem to work together in complex ways that have yet to be fully understood, the ideal source for these compounds remains a diet high in a variety of plant foods. However, government statistics show that most Americans consume diets that are sorely lacking the very substances that have now been linked to lower risk for cancer, heart disease and other chronic conditions. In 1999, for example, over one-third of the average American's daily vegetable intake was made up of foods that are comparatively poor in nutrients and phytochemicals -- potato chips, frozen potatoes (usually in the form of French fries) and iceberg lettuce. AICR experts expressed concerned about the toll such diets take on long-term public health. A shift to the new, phytochemical-rich meal model would increase Americans' resistance to chronic diseases such as cancer, diabetes, stroke and heart disease, Polk said. She added that still another health benefit occurs when high-calorie meats are shouldered aside in favor of low-calorie, high-fiber foods that are just as filling. "We are living in the midst of an obesity epidemic," she said. "But simply by shifting the proportions on the plate, we can start to find a way out of it. You won't miss the extra fat you've been gobbling up all these years, but your waistline will," she said. But Polk stresses that the change recommended by AICR is not simply about cutting fat. "It's not a diet," she said. "It's a more comprehensive -- and more subtle -- approach," she said. "It's about making an adjustment, adding foods that are healthy and flavorful while reducing those that carry a high-fat, high-calorie payload." Experts Recommend One-Pot Meals For Transitioning to Healthier Diets Perhaps the simplest way to get started, according to AICR experts, is to adapt simple dishes like casseroles, stews, stir-fries and summery, grain-based salads to meet the recommended two-thirds plant, one-third meat model. In "one-pot cooking," it's easy for vegetables, grains and beans to provide the healthful and satisfying heart of the meal while meat becomes a condiment, imparting flavor. "We're advocating a return to the casseroles and stews that were popular in the fifties and sixties, with a lighter, more contemporary twist," Polk said. She added that one-pot meals are an ideal way to transition to healthier proportions. "You can make the shift right under your family's noses." New One-Pot Meals Brochure Puts Healthy Advice into Action To help people adopt this healthy new meal model, AICR is introducing One-Pot Meals, a free brochure that shows how to make the shift to healthier eating without sacrificing convenience, flavor or satisfaction. The 20 recipes contained in the free One-Pot Meals brochure are just that - combinations of healthful ingredients that require little preparation yet result in hearty, satisfying stews, stir-fries, casseroles and grain-based salads. One-Pot Meals is the first in a series of brochures in the Institute's New American Plate series, which offers a healthy spin on some old American favorites. Experts at AICR launched the New American Plate campaign in September of 2000 to illustrate that making dietary adjustments for lowering cancer risk has an often-overlooked benefit: it helps take pounds off and keeps them off. Using colorful graphics and clear, lively language, the New American Plate brochure advised Americans to start by taking a good look at their plate. From there, it outlined a few small changes in proportion and portion size that could help achieve long-term health and weight management. Response to this message was overwhelming. Over half of the daily newspapers in the country ran items or recipes from the New American Plate. To date - less than nine months since its introduction - over 200,000 requests for the brochure have poured in. "'One-Pot Meals' is the next logical step," said Polk. "We're taking the simple concepts established by the New American Plate - proportion and portion size - and applying them to meals that are easy to make, familiar and delicious." During the past year, one-pot meals have been making a comeback across the country. The press and the public have picked up on this simple method because one-pot meals are easy to prepare and serve, and they can be kept in the refrigerator for a second, no-prep meal. AICR's new brochure fuels this trend by pointing out that one-pot meals also make it easier to eat for better health. Using meat to accent a dish's vegetable and grain flavors can be more palatable than simply adding an extra serving of single vegetables to the plate. One-Pot Recipes for Healthy Weight and Healthy Life You'll find the following simple, delicious and healthful recipes in AICR's "One-Pot Meals" brochure. Salads - The brochure includes four recipes for cool, grain-based salads that are a meal in themselves, just in time for summer. Corn and Quinoa Salad with Chicken Casseroles - You may have heard the news that the casserole is back. But these aren't your mother's soup-mix-and-leftovers concoctions. These casseroles reflect today's lighter, healthier styles. Baked Broccoli and Pasta Stews - Hearty and satisfying, these stews can be served on winter's night or anytime you're in the mood for something homey. Romanian Meatless Gevetch Stir-Fries - High in flavor and low in fat, these quick and convenient creations are great for when you're faced with a fridge full of leftovers. Other One-Dish Meals - Whole-Wheat Fettucine with Wild Mushroom Sauce To receive a free copy of "One-Pot Meals," individuals can call 1-800-843-8114, extension 09, between 9 a.m. and 5 p.m. ET, Monday through Friday. Also available is the original "New American Plate" brochure, which introduces the concepts of proportion and portion size and includes several recipes.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
 |
Email Article To A Friend |  |
Link to us! |
