Foodconsumer.org

 
USCards.com Bookmark Us
All Food, Diet and Health News 
 
 Misc. News
 Must-Read News
 Letter to Editor
 Featured Products
 Recalls & Alerts
 Consumer Affair
 Non-food Things
 Health Tips
 Interesting Sites
 
 Diet & Health
 Heart & Blood
 Cancer
 Body Weight
 Children & Women
 General Health
 Nutrition
 
 Food & Health
 Food Chemicals
 Biological Agents
 Cooking & Packing
 Technologies
 Agri. & Environ.
 Laws & Politics
 
 General Health
 Drug News
 Diseases
 Mental Health
 Infectious Disease
 Environment
 Lifestyle
 Government
 Other News
 
 Food Consumer
 FC News & Others
Search





Search Foodconsumer & Others


Add to Google
Add to My Yahoo
Newsfeed

foodconsumer.org news feed
Su bmit news[release]



More than 100 credit cards available at uscards.com from uscards.com, you can pick more than 100 credit cards


Diet & Health : Nutrition Last Updated: Apr 20, 2011 - 9:38:09 AM


Nutrition notes: Pulling Meat from the Spotlight
By AICR.org
Sep 22, 2008 - 7:30:28 PM

E.mail t.his a.rticle
 P.rinter f.riendly p.age
Get n.ewsletter
 
   


Pulling Meat from the Spotlight

Karen Collins, MS, RD, CDN

American Institute for Cancer Research

 

Whether motivated by health, economic or environmental concerns, many Americans are beginning to reconsider the traditional place that meat holds at the nightly dinner table. But don’t worry about reshaping your entire diet overnight. You can start to switch to a more plant-based diet with a few simple changes:

 

Decrease your meals’ proportion of meat. If you tend to eat meals composed of separate foods rather than mixed dishes, start by cutting your meat portion by about 25 percent.   If you normally eat six to eight ounces of meat per meal, reduce portions to three to four ounces, roughly the size of one to one-and-a-half decks of cards.   Reducing your meat portion even more (to two ounces) can still satisfy your nutrient needs as long as you plate is balanced with a selection of other healthful foods. Although this can seem like a big change – especially if you are used to restaurant-sized meat portions that can exceed 12 ounces – simple tricks like slicing the meat thinly and fanning out the slices can make a smaller portion seem larger.

These portion adjustments are even easier to adapt to in mixed dishes.   With stir-fries, stews, soups, lasagna and other pasta dishes, follow the same idea of cutting back on meat, and simply increase the amount of plant foods in the dish.   Start by adding at least 25 percent more vegetables; if you’re among the many Americans whose vegetable intake is woefully low, go ahead and double the portion.

 

Choose your type of meat wisely. One of the major recommendations from the latest international report on diet and cancer risk is to limit red meat (beef, lamb and pork) to no more than 18 ounces a week. Poultry and seafood are heart-healthy options that don’t pose the cancer risk of red meat – as long as they’re not deep-fried, of course.   If red meat has been a staple for you, reduce the amount you eat by: decreasing portion size and filling the rest of your plate with more grains and vegetables, choosing poultry and seafood more often, or trying meatless options like protein-rich beans or tofu as alternatives.

 

Rethink “side dishes.” Increasing the proportion of plant foods on your plate can be both boring and limiting if you continue to think of vegetables and grains as “side dishes.” Make these foods the centerpiece of your plate by adding new herbs and spices and create a more filling meal by adding a touch of olive oil or a handful of nuts or seeds.  Dried fruit, grated citrus peel or a bit of Parmesan cheese are other simple ways to liven up recipes.

Next, begin experimenting with new ways to serve beans and other legumes like lentils, tofu and other soy foods. They can be used in place of all or some of the meat in mixed dishes.   Or try completely new dishes to avoid comparisons to the usual version.   Peruse the vegetarian and ethnic cookbook sections at your local library or bookstore for new recipe ideas.

 

Tailor your plate to your own needs. Consider your current weight as you think about reshaping your plate.   If you’ve been eating meals larger than your hunger dictates and over-consuming calories, you can easily cut back on meat without adding more of anything else.   If you need more plant foods for a satisfying meal, remember that whole grains are more nutritious than refined grains.   Lastly, if you are trying to lose weight, you might choose to bulk up your plate with nonstarchy vegetables since many are half the calories of an equal portion of grain or potato.

 

September 22, 2008                                                  

Contact: Sarah Wally, (202) 328-7744

###

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $86 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its Web site, www.aicr.org. AICR is a member of the World Cancer Research Fund International.





© 2004-2008 by foodconsumer.org unless otherwise specified

Top of Page




Google
 
Web foodconsumer.org

Search Consumer-friendly Health Sites












We have moved to Food Consumer . Org



disclaimer | advertising | jobs | privacy | about us | newsletter | Submit news/articles
link partners: | Buy Viagra | MarketAmerica.com |
Buy a home | Auto Insurance | Mortgage refinancing | DaytonaCPA.com | Take Your Blog to a Higher Level
© Copyright 2004 - 2008 foodconsumer.org All rights reserved

Disclaimer: What's published on this website should be considered opinions of respective writers only and foodconsumer.org which has no political agenda nor commercial ambition may or may not endorse any opinion of any writer. No accuracy is guaranteed although writers are doing their best to provide accurate information only. The information on this website should not be construed as medical advice and should not be used to replace professional services provided by qualified or licensed health care workers. The site serves only as a platform for writers and readers to share knowledge, experience, and information from the scientific community, organizations, government agencies and individuals. Foodconsumer.org encourages readers who have had medical conditions to consult with licensed health care providers - conventional and or alternative medical practitioners.