The New American Plate

Nutrition 365 is designed to provide practical, whole-food nutrition education that supports cancer prevention and overall health. Through clear guidance and approachable resources, we aim to help individuals make informed, sustainable choices that support long-term wellness.

One proven approach is The New American Plate (NAP), developed by the American Institute for Cancer Research (AICR). This simple visual model encourages a healthier balance at mealtime to help lower the risk of cancer, obesity, and other chronic diseases.

The New American Plate emphasizes filling two-thirds or more of your plate with vegetables, fruits, whole grains, and beans, while limiting lean animal protein to about one-third of the plate. This balanced, plant-forward approach makes it easier to transition toward whole foods without eliminating familiar meals.

By reducing the portion size of animal protein, you make more room for nutrient dense veggies, fruits, whole grains and beans. These whole foods are loaded with vitamins, phytochemicals and minerals which, unlike animal protein, provide protection to the body’s cells from free radical damage! These nutrient dense foods also tend to be less calorically dense which will help to reduce the waistline.

Here are some tips from the American Institute of Cancer Research to help you transition to “The New American Plate”:

• Color it up! Begin to add more colorful veggies to your plate like red bell pepper, carrots and broccoli.
• Aim for whole grains instead of highly processed and refined grains. Trade your white rice for brown and eat whole grain bread instead of white.
• Add beans and legumes as a side dish or main meal for super nutritious plant protein and fiber.
• Reduce the portion size of lean animal protein to no larger than a deck of cards