Portion Control for Cancer Prevention

One quick look at your plate and you can tell if you’re eating a meal that will help you lower cancer risk. It’s simple. If at least two-thirds of your plate is filled with plant foods like vegetables, fruits, whole grains and legumes, and one-third or less contains fish, poultry, meat and dairy foods, that’s the proportion part of the New American Plate model. But portion size is equally important. Healthy, cancer-protective foods can be low or high in calories, so you need to know just how much of these foods fit on your plate.

“Practicing and Picturing Portions” is one of the most popular challenges in AICR’s free, online weight loss program, The New American Plate Challenge.

Here are four steps we encourage the Challengers to use for portion control:

  1. Learn what AICR’s suggested portions are for various foods and beverages using the AICR Portions on Your Plate chart below.
  2. Get out your measuring cups, spoons and food scale. Measure out foods you commonly eat and see what a portion looks like on your plate.
  3. Use familiar items as references for serving sizes. For example, ½ cup of cooked brown rice looks like half a baseball and 2 tablespoons of peanut butter looks like ½ golf ball.
  4. Repeat for one week until you can remember what these portions look like on your plate. This can come in especially useful when eating out, restaurant portion sizes may be a surprise.

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The information provided is for informational purposes only and does not constitute legal advice. The information above contains only a summary of the applicable legal provisions and does not purport to cover every aspect of any particular law, regulation or requirement. Depending on the specific facts of any situation, there may be additional or different requirements. This is to be used only as a guide and not as a definitive description of your compliance obligations.