Reshape your plate

Want to watch your weight and reduce your cancer risk? Try reshaping your plate…

Energy-dense foods are linked to weight gain, which increases our risk of developing certain cancers. Red and processed meats are also linked to an increased cancer risk. A good way to reduce the amount of these foods in your meals is to follow WCRF UK’s approach to eating by reshaping your plate.

Getting the proportions right

Traditionally, a dinner plate might contain a large piece of meat and a big helping of roast or buttery, mashed potatoes, leaving a small amount of room for that all-important serving of green vegetables. A healthier plate would have a higher proportion of vegetables and fruits and low energy-dense plant foods. You can easily correct the proportions of food on your plate by following this simple rule of thumb:

• Two thirds (or more) of your plate should be plant foods such as vegetables and fruits (to make up part of your 5 A DAY), as well as wholegrains, pulses such as beans, and tubers such as potatoes
  
  
• One third (or less) of your plate should be lean meat, reduced-fat dairy, fish or poultry

Making the change

To change your plate, gradually reduce your portion of meat to a smaller serving (80g/3oz cooked weight). Then fill the rest of your plate with wholegrains such as brown rice, wholemeal pasta or bulgur wheat, and your favourite vegetables.

To reach two-thirds, you can serve two or three vegetables at one meal. This will fill you up without loading you down with calories; at the same time they will supply the phytochemicals that are believed to boost your body’s defences against cancer.

To find out more about how a healthy diet can reduce your risk of cancer, download our FREE publication ‘Staying Lean For Cancer Prevention’.