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For breakfast
1. The New American Plate
for Breakfast
Recipes for a healthy weight
and a healthy life
2. The New American Plate
for Breakfast
Table of Contents
What Is
The New American Plate? 3
The Traditional American
Breakfast 8
New American Plate Breakfasts 14
Weight Control and Portion Size 23
Recipes 25
1
3. What Is the New American
Rethinking Breakfast Plate?
It’s time to take a radical look at the The New American Plate isn’t a short-
morning meal. Most of us eat the same term “diet” to use for quick weight loss,
breakfast every day. We tend to eat but a new approach to eating for better
pastries, sugar-coated cereal, or eggs health. It emphasizes the kinds of foods
because Americans have always eaten that can significantly reduce your risk for
these foods in the morning. But in a disease – not only cancer, but also heart
society where overweight and chronic disease, type-2 diabetes and other chronic
health problems. What’s more, the New
disease are rampant, it makes sense
American Plate shows you how to enjoy
to reexamine our eating habits. Break- all foods in sensible portions. That is, it
fast should be regarded as one of promotes a healthy weight as just one part
three basic meals that supply energy of an overall healthy lifestyle.
to maintain us through the day and at
the same time supply minerals, vita- The New American Plate is based on
the recommendations from a landmark
mins and phytochemicals to sustain us
research report, Food, Nutrition and the
through a long and healthy life. Prevention of Cancer: a global perspective,
The New American Plate is a model for published in 1997 by AICR and its affiliate,
such meals. It shifts vegetables, fruits, the World Cancer Research Fund. A panel
whole grains and beans to the center of of experts wrote this report after review-
the plate and shifts animal protein to ing more than 4,500 diet and cancer
the side. This new proportion of plant studies from around the world. This
report clearly shows a link between a pre-
foods to animal foods has helped many
dominantly plant-based diet and reduced
people transition to more healthy din- cancer risk. In fact, eating more vegetables
ners. It can serve as a perfect model for and fruits, exercising regularly and main-
breakfast as well. taining a healthy weight could cut cancer
This brochure shows you how to apply rates by 30 to 40 percent.
the New American Plate to breakfast. At the center of the New American Plate
It takes six traditional breakfasts and are a variety of vegetables, fruits, whole
transitions them into good-tasting grains and beans. These plant-based foods
alternatives that offer you a steady are rich in protective substances that can
energy supply and many of the nutri- help keep you in good health and reduce
ents you need. You’ll find more than a the risk of many types of cancers. They
dozen recipes that are ideal for break- are also naturally low in calories. When
fast, plus helpful planning and prepa- plant-based foods fill your plate, you’re
able to eat more filling and satisfying
ration tips with each meal suggestion.
meals – all for fewer calories than the
typical American diet.
2 3
4. Proportion
The traditional American plate contains
a large serving of animal protein, a small
serving of vegetables and some form of
potatoes or refined grain product. This
plate provides too many calories and too
few nutrients to decrease disease risk or
help you maintain a healthy weight. It
certainly won’t help you reach the 5 to 10
servings of vegetables and fruits associ-
ated with reduced cancer risk.
Diet and Health To accomplish that, you have to change
the proportion of foods on your plate.
Guidelines for That is, you have to increase the amount
Cancer Prevention of plant-based foods and decrease the
amount of animal protein. The New
1. Choose a diet rich in a variety of American Plate aims for two-thirds (or
plant-based foods. more) vegetables, fruits, whole grains and
beans and one-third (or less) dairy prod-
2. Eat plenty of vegetables and fruits.
ucts, meat or other animal-based protein.
3. Maintain a healthy weight and
be physically active. Portion Size
To reach a healthy weight, it’s not just
4. Drink alcohol only in moderation,
what you eat, but also how much you eat
if at all.
that matters. Choosing appropriate por-
5. Select foods low in fat and salt. tion sizes can help avoid an expanding
waistline.
6. Prepare and store food safely.
About two decades ago, some food com-
And always remember… panies began competing for consumer
Do not use tobacco in any form. dollars by offering larger portions. Soon
“value meals” and “supersizes” became
commonplace. In the coffee shop, bagels
and muffins tripled in size. Even table ser-
vice restaurants began using larger plates
laden with more food. At the same time,
portion sizes began expanding at home.
According to the U.S. Department of
Agriculture (USDA), the average number
of calories Americans eat each day has
risen from 1,854 to 2,002 over the same
4 5
5. years. It’s not surprising that the number of
people who are obese or overweight has
skyrocketed, too.
The portion sizes we now eat are consider- Standard Serving Sizes
ably larger than the standard serving sizes Food Serving Looks Like
published by USDA. For example, that full
Chopped H cup H baseball or
bowl of cereal you eat each morning may Vegetables rounded handful
actually contain two or three standard for average adult
servings. The large bagel you buy as a
snack may run to three or four standard Raw Leafy 1 cup 1 baseball or fist
Vegetables of an average
servings. (such as lettuce) adult
Being aware of escalating portion sizes Fresh Fruit 1 medium piece 1 baseball
is essential for people concerned about
managing their weight. (See page 23.) The H cup chopped H baseball or
rounded handful
first step in weight reduction is gradually for average adult
reducing portion size while increasing
physical activity. But remember, long-term Dried Fruit G cup 1 golf ball or scant
handful for
health depends on maintaining the right average adult
proportions of foods on your plate. So
reduce portion size gradually while keep- Pasta, Rice, H cup H baseball or
ing the 2 ⁄ 3 to 1 ⁄ 3 ratio of plant foods to Cooked Cereal rounded handful
for average adult
animal foods.
Ready-to-Eat 1 oz. which
Cereal varies from G
cup to 1 G cups
(check label)
Meat, Poultry, 3 oz. (boneless Deck of cards
Seafood cooked weight
from 4 oz. raw)
Dried Beans H cup cooked H baseball or
rounded handful
for average adult
Nuts N cup Level handful for
average adult
Cheese 1 H oz. (2 0z. if 1 oz. looks like
processed cheese) 4 dice
Source: U.S. Department of Agriculture
6 7
6. The Traditional American A third traditional American breakfast is
eggs, bacon or sausage, served with the
Breakfast inevitable hash browns. This hearty clas-
A good morning meal should provide sic is high in saturated fat, and countless
energy that burns steadily all morning long. studies show saturated fat raises choles-
It should also provide a share – perhaps terol levels and contributes to the clog-
even a third – of the nutrients and phy- ging of arteries. Furthermore, it provides
tochemicals your body requires each day. too much animal protein and fat and not
Too often traditional American breakfasts enough of the protective nutrients and
fail on both counts. phytochemicals found in a plant-based
breakfast. This kind of morning meal can
One standard American breakfast is no
lead to overweight and chronic diseases
breakfast at all. People skip the morning
including cancer.
meal because of the rush to get up and out
or because of the desire to reduce caloric The proportions are off in all of these
intake. Eating a healthy breakfast fuels the traditional breakfasts. They are lacking
muscles for physical activity and improves the right balance of plant foods and lean
productivity. It actually increases the rate animal protein. Pastry and coffee usually
at which you burn calories. Skipping this fail to provide a steady flow of energy.
meal is likely to leave you sluggish and Eggs and fried meat won’t supply the
hungry. protective vitamins, minerals and phyto-
chemicals long-term health requires. And
Furthermore, skipping the morning meal
not eating breakfast misses the grade
to lose weight is counterproductive. Study
altogether.
after study shows that people who skip
breakfast take in more calories later in
the day than people who eat three evenly
spaced meals. Other studies show that
breakfast skippers tend to have higher
blood cholesterol levels as well.
Another traditional American breakfast is
a “doughnut and coffee.” We grab a dough-
nut, Danish or cinnamon bun because it’s
quick and easy. Such pastries, however,
are highly processed plant foods. That is,
they contain excessive amounts of refined
flour and refined sugar. They are a quick
fix. They raise your blood sugar level
rapidly and then let it plummet. The result
is fatigue and hunger before the morning
is half over, and you find yourself looking
around for a snack to keep you going.
8 9
7. Overcoming Obstacles to What gets in your way of eating a healthier
breakfast? The suggestions below can help
a Healthier Breakfast break down the barriers to breakfast.
1. Not hungry first thing in recipes on pages 26 and 27.) Place
the morning one in the refrigerator to defrost the
night before you plan on eating it
Start small. How about a glass of juice or for breakfast.
handful of raisins? Later on in the morn-
ing, when you’re feeling more hungry, try • Make time to eat breakfast at home. Set
lowfat yogurt, a whole-grain mini bagel or your alarm clock 10 minutes earlier and
slice of lowfat cheese. start your day with a nutritious meal.
2. No time for breakfast 3. Not interested in the
If eating breakfast is not high on your
traditional American
morning priority list, your best bet is to breakfast
plan ahead. You have a few options: What foods come to mind when you think
• Keep some quick-to-prepare foods about breakfast? Eggs and bacon, sugared
at home, like whole-grain cereal and cereal, pastry or a fast-food biscuit sand-
lowfat or nonfat milk, instant hot cereal wich? This may define breakfast in Amer-
packets (cooks in one minute in the ica but it’s not necessarily the case in other
microwave) and single-serve containers cultures. In Southeast Asian countries,
of lowfat yogurt. like Thailand, people start their mornings
with a bowl of noodle soup. The low-fat
• Prepare and package breakfast foods but comforting broth also contains a little
the night before. For example, cut up cooked meat and a lot of diced veggies.
fresh fruit or spread peanut butter on
whole wheat bread. Wrap and brown No one says you have to stick with tradi-
bag it if you intend to eat it on the run. tional American breakfast foods – espe-
cially when there are healthier choices.
• Cook food on the weekend and freeze How about a bowl of vegetable soup and
it; then defrost or warm it in the micro- whole wheat crackers? Or a handful of
wave when you’re ready to eat. For nuts mixed with dried fruit, along with a
example, make and freeze a batch of glass of nonfat or lowfat milk?
fruit and whole wheat muffins. (See
10 11
8. The Scientific Debate about faced condemning foods with a high glyce-
Fats and Carbs mic index (GI). The glycemic index measures
For years, health experts have warned of the how rapidly blood sugar rises after eating
hazards of eating too much fat. Now you hear carbohydrates. Some experts believe that
that carbohydrates are bad for your health eating foods with a high GI causes a quick
and your weight. So what should you do? rise and drop in blood sugar, which makes
Eliminate fat? Avoid carbs? The truth is a bit you get hungrier sooner. In contrast, eating
more complicated than that. foods with a low GI leads to a steadier, more
sustained release of energy, which may
Scientists have known for years that eating stave off hunger longer. Although this theory
too much fat is not good for your heart or your is as yet unproven, some studies suggest
waistline and may be linked to cancer. But that eating a diet of high GI foods is linked to
recent research has shown that some fats, obesity, diabetes, heart disease and some
when used in moderation, may have health cancers. Refined carbohydrates – such as
benefits. Monounsaturated fats, such as bread made with white, “enriched” flour and
olive oil and canola oil, are considered heart white rice – generally have a higher GI than
healthy. In laboratory tests, omega-3 fatty unrefined carbohydrates.
acids – found in fatty fish like salmon, and in
flaxseed and walnuts – help protect against Most unrefined carbohydrates, such as bran
cancer. Saturated fats, long considered the cereal, brown rice and other whole grains,
worst culprit, are now joined by trans fats, are converted to sugar more slowly, which
which are thought to be just as bad. Satu- raises insulin levels less. Since unrefined
rated fats are found in animal protein, like red carbs provide fiber, they help control hunger
meat, whole milk and butter; trans fats are by making you feel full. Additionally, diets
found in processed foods containing partially high in dietary fiber may moderate blood
hydrogenated vegetable oil, such as crack- sugar in diabetics and blood cholesterol
ers, cookies, pastries, doughnuts and most levels for anyone, and contain cancer-
margarines. fighting vitamins and phytochemicals. All
these factors point to the benefits of eating
Today’s popular diets often blame carbohy- unrefined carbohydrates daily.
drates for our expanding waistlines. But not
all carbs deserve such criticism. Some scien- What should you do? Rather than avoid-
tists believe that refined carbohydrates, such ing all types of fats or carbohydrates, learn
as sugar, white bread, white rice and pro- to discriminate among them. To get more
cessed cereals, are the culprits. They cause a health-promoting fats and carbohydrates
surge in blood sugar levels. This raises insulin and fewer potentially harmful ones, use the
levels, which in turn leads to overeating and New American Plate’s rule of thumb: Fill your
storage of excess body fat. plate with two-thirds (or more) vegetables,
fruits, whole grains and beans and one-
Recently, a decades-old theory has resur- third (or less) lean animal protein.
12 13
9. New American Plate foods, you’ll have a satisfying morning
Breakfasts meal. Here are some examples:
Are you ready to try a new kind of break- Traditional Breakfast 1:
fast? Below are six traditional American No Breakfast
breakfasts followed by suggestions to help Transition to:
you transition to a healthier New Ameri-
Breakfast Banana Smoothie or Strawberry-
can Plate breakfast. Each transitional
Melon Smoothie (see recipes, page 25)
breakfast includes shopping, cooking
or nutritional tips to help you choose a • There are many ways to make a
breakfast that fits your tastes and lifestyle. smoothie. Try different fruit and yogurt
If you prefer to cook your own breakfast, combinations to create your own nutri-
we’ve included a variety of recipes to help tious and satisfying breakfast drink.
you get started. • If you prefer flavored yogurt to plain
Remember, when adjusting your morning yogurt, the “light” varieties of yogurt
meal to include more plant-based foods, will have fewer calories and less sugar.
even the smallest change can provide real Small Container of Lowfat Yogurt, Small
health benefits. Any new fruits, whole Box of Raisins, Individual Size Box of Dry
grains, vegetables or beans that make their Whole-Grain Cereal
way onto your plate contribute disease-
fighting power. And the fat and calories • Eat each separately for a grab-and-go
you save may make a real difference to breakfast. Or mix yogurt, raisins and
your waistline. cereal together – whichever way works
best for you.
Make the transition to healthier foods and
• Use plain or light yogurt instead of
portions gradually. Even small reductions
sugar-sweetened flavored yogurt to cut
add up to real differences. And, if you
down on added sugar. Combine with
transition to more healthy proportions
raisins to add natural sweetness.
in stages, you are less likely to notice the
change. Begin by reducing the portion • Look for whole grains in the ingredient
size of animal-based foods, such as meat, list of the cereal. If a whole grain, like
eggs and cheese. Replace the animal 100 percent whole wheat or whole oats,
protein with more fruits, whole grains and is listed as the first ingredient, it means
vegetables. After you have adjusted to the the food is rich in whole grains.
first stage, take the next step. Reduce the Orange Juice, Whole Wheat Fruit Muffin
animal protein on your plate to 3 ounces –
about the size of a deck of cards. Or eat • Store-bought muffins often come in
moderate portions of soy-based versions hefty-size portions. Look for smaller-
of bacon, sausage and other breakfast size muffins or eat half of a larger one
meats and soy cheeses to help yourself and save the rest for another time. Or,
adjust. By adding whole grains and plant make your own muffins. (See recipes,
pages 26 and 27.)
14 15
10. • Plan ahead. Make the muffins in strawberries or another fruit you enjoy.
advance and freeze them. Then defrost • Save prep time by using a store-bought
as needed. whole wheat pancake mix.
• Our muffin recipes provide fiber and
phytochemicals that can help protect Traditional Breakfast 3:
your health. Orange Juice, Rice Krispies, Milk
Transition to:
Traditional Breakfast 2:
Doughnut and Coffee Orange Juice, Whole-Grain Cereal, Nonfat
or Lowfat Milk, Blueberries, Chopped
Transition to:
Almonds
Banana, Whole Wheat Bagel with Peanut
• Look for whole-grain cereals that
Butter, Coffee
contain little or no added sugar. For
• Did you know that health experts rec- example, Shredded Wheat contains no
ommend that we eat at least 3 servings added sugar. Cheerios, Wheat Chex and
of whole-grain foods daily? Most Ameri- Wheaties are low in sugar compared to
cans average less than 1 serving a day. many processed cereals.
Breakfast is an opportunity to get more • Vary your fruit choices depending on
servings of whole grains into your diet. what’s in season.
• Including some plant-based protein at • Nuts are filling; a small handful adds
breakfast, like peanut butter, may help protein and healthy fats to breakfast.
delay mid-morning hunger.
Vegetable Juice, Oatmeal with Fresh Sliced
Fruit Salad, Whole Wheat English Muffin Apples, Walnuts and Cinnamon
with Preserves or Apple Butter, Reduced
Fat String Cheese, Coffee • Oatmeal is a whole grain. It’s a good
source of fiber and is low in fat, although
• Cut down on added sugar by using “all-
instant oatmeal that is flavored and
fruit” preserves. Or try apple butter, a
pre-sweetened contains high amounts of
spread made from apples and apple cider
sugar. Instead, opt for plain unsweetened
with no added sugar.
instant oatmeal that you sweeten your-
• Save time making fruit salad. Buy self with fruit or just a sprinkle of sugar.
canned fruit or pre-cut fresh fruit at the
• Instead of adding refined sugar to plain
supermarket deli counter or salad bar.
oatmeal, sweeten it with fruit, nuts and
Fruit Juice, Multi-Grain Pancakes with cinnamon and a light sprinkling of sugar.
Strawberry Sauce (see recipe, page 28), For an alternative to oatmeal, try bulgur
Coffee with apples, currants and toasted pecans.
• Make this recipe when you have the (See recipe, page 31.)
time and freeze for later use. Cranberry Juice, Maple Raisin Granola,
• When fresh strawberries are not in Soy Milk, Sliced Peaches
season, use unsweetened frozen • Cranberry juice contains health-promot-
16 17
11. ing phytochemicals. To cut down on Breakfast Fruit Wrap (see recipe, page 31)
added calories, look for light cranberry • The fruits in this recipe make it a health-
juice. ier choice than a typical fast food break-
• Some granolas are high in fat and sugar. fast sandwich.
To better control the amount of fat and • Wrap it up in foil and eat it on-the-run.
sugar you eat, you may prefer to make It’s nutritious fast food.
your own (see recipe, page 29).
• In recipes that call for regular syrup, try Traditional Breakfast 5:
a smaller amount of maple syrup and A Container (8 oz.) of Yogurt
vanilla extract instead. Transition to:
• Soy milk contains isoflavones, one of the Individual (6 oz.) Lowfat Yogurt Mixed
phytochemicals found in soybeans. It with Berries and Wheat Germ, Bran
also provides protein. Some soy milks Muffin, Cranberry Juice
are fortified with calcium and vitamins
D and B -12. Check the product label. • You’ll get plenty of fiber (from the bran
and berries) and disease-fighting phyto-
Traditional Breakfast 4: chemicals (from the berries, wheat germ,
Fast Food Breakfast Sandwich: bran and cranberry juice) in this meal.
Sausage, Egg and Cheese on an • Use plain lowfat yogurt instead of sweet-
English Muffin ened flavored yogurt to avoid extra
Transition to: calories, and sweeten with fresh fruit.
Homemade Sandwich: Whole Wheat Lowfat Cottage Cheese with Sliced
English Muffin, Soy Sausage, Reduced Fat Peaches, Whole Wheat Toast with Pre-
Cheese, Tomato Slice serves
• For an easy way to eat 2 servings of • Spread apple butter or sugar-free pre-
whole grains, choose a whole wheat serves on your toast to eliminate added
English muffin. sugar.
• To cut down on fat, use soy sausage • Enjoy the succulent flavor of seasonal
instead of pork sausage and reduced fat fresh fruit. If peaches are not in season,
cheese instead of its full-fat counterpart. choose another fresh fruit. Or use
• To cut down on fat, order a veggie pizza canned peaches packed in water or their
from the pizzeria. Save a slice for break- own juice and drained.
fast. Rice Pudding (see recipe, page 32) with
• Our recipe for vegetable pita pizzas (see Yogurt and Fruit
recipe, page 30) calls for whole wheat
• Brown rice is a whole grain. It retains its
pita and squash – a delicious way to eat
outer coating, which gives it more nutri-
some servings of whole grains and veg-
ents and fiber than white rice.
etables.
• Try this recipe on the weekend or when
you have time to cook. It’s worth the
18 19
12. The New American Plate
for Breakfast
1⁄
3 (or less)
animal
protein
2⁄ (or more)
3
vegetables,
fruits,
whole grains
and beans
Start reshaping your breakfast by looking
at your plate. Is the greater portion of your
meal plant-based? (See page 5.) Are your
portion sizes appropriate to your activity
level? (See page 23. )
This breakfast plate of yogurt, whole grain muffins
and sliced fruit displays the right proportion of plant to
animal foods.
13. time. Then save and refrigerate the rest Weight Control and
to enjoy later in the week. Portion Size
Traditional Breakfast 6: People who are overweight and inactive
Scrambled Eggs with Bacon, Hash are at greater risk for cancer and other
Browns, Buttered Toast chronic diseases. Researchers believe that
Transition to: overweight and inactivity cause the body
to secrete high levels of insulin and other
Confetti Breakfast Burritos (see recipe, hormones known as “growth factors.”
page 32) Cells constantly exposed to these sub-
• Here’s a delicious way to fit vegetables stances begin to divide quickly and often,
into your morning meal. which makes cancer more likely. The
• The combination of whole wheat tortillas, good news is that regular physical activity
vegetables and eggs keeps this recipe and weight loss can help restore insulin
within the 2 ⁄ 3 plant food to 1 ⁄ 3 animal levels to normal. That may help reduce
food proportion. your risk of disease.
Italian Breakfast Strata (see recipe, page 34) If you’re looking to lose weight, don’t
cut out whole categories of foods or skip
• If cooking is your pleasure, this recipe’s a meal to reduce your daily calories.
for you. It requires some advance plan- Chances are, these strategies won’t work.
ning since the ingredient mixtures need Feeling deprived of your favorite foods or
to be refrigerated overnight and baked not eating a meal altogether could lead to
the following day. overeating later on.
• This strata is made with whole wheat
Instead, throughout the day fuel your
bread. Make sure the first ingredient on
body mostly with vegetables, fruits, whole
the packaged bread is “whole grain” or
grains and beans. Meals centered around
“whole wheat.” It makes a difference.
these foods tend to be lower in calories
Southwest Vegetable Fritatta (see recipe, and fat than meals dominated by animal
page 33) foods. For eating satisfaction and added
health benefits, remember the New Amer-
• Beans for breakfast? You bet. And veg-
ican Plate’s rule of thumb: two-thirds
gies, too. This unique breakfast is any-
plant food to one-third animal food.
thing but boring.
• The oil and avocado used in this recipe If you’ve switched to a healthier diet
are rich in heart healthy monounsatu- but are still having difficulty reaching a
rated fat. The soy cheese has less fat than healthy weight, one factor to consider is
regular cheese. As with all fats, modera- portion size. Start by looking at your plate
tion is key. and analyzing how much you eat. Try this
experiment: Measure out a regular portion
of a favorite breakfast food. For instance,
pour your usual portion of dry cereal into
22 23
14. a bowl. Next, check the chart on page 7, Recipes
and measure out the standard serving size
of your cereal. Compare the two bowls. The recipes that follow take varying times
to prepare. Some, like the smoothies, are
Ask yourself this question: How many standard ready in a matter of minutes. Others, like
servings go into the portion I regularly eat? the muffins, granola or vegetable pita
If you are concerned about your weight, pizza, can be prepared on a weekend and
consider decreasing the number of serv- frozen. Then individual portions can be
ings in your portion. Cut back gradually defrosted in the microwave for an instant
so you’ll be less likely to notice the change. breakfast. Still others, like the brown rice
Even small reductions add up to substan- pudding or Italian breakfast strata, may
tial health benefits. Remember, maintain- best be saved for special occasions.
ing the right proportion of plant foods to
animal foods is important to your long-
term health. So reduce the portion sizes
Breakfast Banana Smoothie
on your plate, but maintain the “ 2 ⁄ 3 to 1 ⁄ 3” 2 medium bananas, peeled and sliced
proportion. Also, exercise more. If you still 1 container (8 oz.) nonfat plain yogurt
do not see your weight gradually moving 11 ⁄ 2 cups skim milk
in a healthy direction, contact your doctor 1 tsp. toasted wheat germ
or a registered dietitian for a more indi- Dash of cinnamon or nutmeg
vidualized plan.
In blender, combine bananas, yogurt, milk
and wheat germ. Blend until smooth. Pour
mixture into chilled glasses. Sprinkle with
Simple breakfast ideas cinnamon or nutmeg. Serve immediately.
Makes 2 servings. Per serving: 227 calories,
that don’t require recipes 1 g fat (<1 g saturated fat), 47 g carbohydrate,
• Whole wheat toast with a dab of 13 g protein, 3 g dietary fiber, 164 mg sodium.
peanut butter and banana slices.
• Instant oatmeal or whole-grain cereal
Strawberry-Melon Smoothie
sweetened with fresh fruit and lowfat 1 cup orange juice
milk or soy milk. 1 cup cut-up cantaloupe
• Lowfat yogurt mixed with fresh fruit in 1 carton (8 oz.) nonfat plain yogurt
a blender for a vitamin-rich smoothie. 1 bag (10 oz.) frozen, unsweetened
strawberries
• Fish, such as leftover salmon on a
whole-grain bagel and reduced or non- In blender, puree orange juice with can-
fat cream cheese. taloupe. Add remaining ingredients and
blend until smooth. Serve immediately.
• A breakfast parfait of layered lowfat
Makes 4 servings. Per serving: 93 calories,
yogurt, fresh fruit and cereal and
<1 g fat (0 g saturated fat), 21 g carbohydrate,
chopped nuts. 4 g protein, 2 g dietary fiber, 40 mg sodium.
24 25
15. Banana-Orange Bran Muffins Pumpkin-Spice Muffins
with Pecans and Raisins Canola oil spray
Canola oil spray 11 ⁄ 2 cups whole wheat flour
1 ⁄ cup all-purpose flour
1 cup mashed ripe bananas (about 3 2
medium bananas) 1 ⁄ cup packed brown sugar
2
1 ⁄ cup frozen orange juice concentrate,
2 11 ⁄ 2 tsp. baking powder
thawed 1 ⁄ tsp. baking soda
4
1 egg 1 ⁄ tsp. salt
4
1 ⁄ cup canola oil or light olive oil
4 11 ⁄ 2 tsp. cinnamon
11 ⁄ 2 cups bran flakes cereal 1 ⁄ tsp. each cloves, ginger and nutmeg
4
1 cup whole wheat pastry flour 1 cup canned pumpkin
2 tsp. baking powder 1 ⁄ cup light canola oil or olive oil
3
1 ⁄ tsp. baking soda
4 1 ⁄ cup nonfat buttermilk
3
1 ⁄ tsp. cinnamon
4 1 large egg
1 ⁄ tsp. salt
8 1 large egg white
1 ⁄ cup raisins, regular or golden
2 1 tsp. vanilla
1 ⁄ cup chopped toasted pecans
4 1 ⁄ cup chopped walnuts, for topping
4
Preheat oven to 400 degrees. Spray 12- (optional)
cup muffin tin with canola oil spray and Preheat oven to 400 degrees. Spray 12-
set aside. In large bowl, whisk together cup muffin pan with canola oil spray.
mashed bananas, orange juice concen- In large bowl, combine dry ingredients
trate, egg and oil. Stir in bran flakes. Let through spices. Stir well to combine. In
sit about 15 minutes to soften cereal. In medium bowl, combine pumpkin, oil,
separate bowl, combine flour with baking buttermilk, eggs, and vanilla; mix well.
powder, baking soda, cinnamon and Pour liquid mixture into dry ingredients
salt. Add to cereal mixture and stir just and stir. Divide among 12 muffin cups.
until combined. Gently fold in raisins and Top with chopped walnuts, if using. Bake
pecans. Spoon batter evenly into muffin about 20 minutes or until muffins bounce
tins. Bake 20 to 25 minutes or until done. back when pressed lightly.
Cool 5 minutes in tin. Makes 12 muffins. Per serving (1 muffin):
Yield: 12 muffins. Per serving (1 muffin) : 174 calories, 7 g fat (1 g saturated fat),
176 calories, 7 g fat (<1 g saturated fat), 26 g carbohydrate, 4 g protein, 3 g dietary fiber,
27 g carbohydrate, 3 g protein, 3 g dietary fiber, 158 mg sodium.
175 mg sodium.
26 27
16. Multi-Grain Pancakes with strawberry sauce over top. Top with fresh
Strawberry Sauce strawberries.
Makes 4 servings. Per serving: 364 calories, 6 g
Canola oil spray fat (1 g saturated fat), 68 g carbohydrate, 8 g
1 ⁄ cup all-purpose white flour
2 protein, 6 g dietary fiber, 473 mg sodium.
1 ⁄ cup whole wheat pastry flour
4
1 ⁄ cup finely ground corn meal
4 Maple Raisin Granola
1 Tbsp. sugar Canola oil spray
1 tsp. baking powder 3 cups old fashioned rolled oats
1 ⁄ tsp. baking soda 1 ⁄ cup whole wheat flour
4 4
1 ⁄ tsp. salt 1 ⁄ tsp. cinnamon
4 2
1 large egg Pinch of salt
11 ⁄ 2 cups nonfat buttermilk 1 ⁄ cup pure maple syrup
2
1 Tbsp. canola oil 1 ⁄ cup canola oil
3
11 ⁄4 cups all-fruit strawberry preserves 1 tsp. vanilla extract
1 ⁄ cup apple juice
4 1 cup raisins
11 ⁄ 2 cups sliced strawberries Preheat oven to 300 degrees. Lightly coat
Coat frying pan or griddle with canola baking sheet with canola oil spray. In
oil spray. Whisk together flours and corn- large bowl, combine oats, flour, cinnamon
meal. Add sugar, baking powder, baking and salt. In separate bowl, whisk together
soda and salt. Set aside. In another bowl, syrup, oil and vanilla extract. Add to oat
lightly beat egg. Add buttermilk and mixture, stirring well to coat. Spread mix-
canola oil. Combine liquid ingredients ture across baking sheet. Bake 30 minutes.
with the dry. Whisk to blend. Batter may Remove tray from oven. Sprinkle granola
contain small lumps. Heat frying pan or with raisins. Using large spoon or spatula,
griddle over medium-high heat. Work- mix raisins and granola well, breaking up
ing in batches and using measuring cup, any lumps. Return to oven and continue
pour scant 1 ⁄4 -cup batter onto hot griddle baking an additional 20 minutes. Allow
per pancake. When bubbles form on top, granola to cool completely. Store in air-
flip pancakes over. Cook until golden on tight container in refrigerator.
second side, using more cooking spray Makes 10 servings. Per serving: 259 calories,
for additional batches if necessary. (Keep 9 g fat (<1 g saturated fat), 42 g carbohydrate,
finished pancakes warm on heatproof 5 g protein, 4 g dietary fiber, 34 mg sodium.
platter in oven at 200 degrees). While
pancakes are cooking, place strawberry
preserves and apple juice in a saucepan on
low heat. Add sliced strawberries, stir, and
heat for 1 minute. Keep strawberry sauce
warm while finishing pancakes. Place
finished pancakes on platter. Spoon warm
28 29
17. Veggie Pita Pizzas Breakfast Fruit Wrap
4 whole wheat pita bread rounds 1 tortilla, preferably whole wheat
1 cup prepared pasta sauce (with 2 tsp. “fruit only” strawberry preserves
vegetables) 2 Tbsp. reduced fat ricotta cheese
1 ⁄ red bell pepper, finely diced 1 ⁄ – 1 ⁄ cup sliced fresh strawberries
2 3 2
1 small zucchini, finely diced 2 Tbsp. sliced almonds, toasted
1 small yellow summer squash, finely On flat surface, spread preserves on
diced tortilla. Top with ricotta cheese. Care-
21 ⁄ 2 –3 oz. jar or can sliced mushrooms, fully top with sliced fruit. Sprinkle with
drained sliced almonds. Starting from one end,
1 tsp. dried oregano roll tightly. Wrap in foil for neater eating.
1 tsp. dried basil Makes 1 fruit wrap. Variation: Spread tor-
1 ⁄ cup shredded part-skim mozzarella
2
tilla with apricot preserves and use sliced
cheese fresh or canned, well-drained peaches.
8 tsp. grated Parmesan cheese Per serving: 231 calories, 9 g fat (2 g saturated
fat), 34 g carbohydrate, 9 g protein, 4 g dietary
Crushed red pepper flakes, to taste fiber, 213 mg sodium.
(optional)
Preheat oven to 400 degrees. On oven rack
Bulgur with Apples, Currants and
or in toaster oven, toast pita bread for 1 Toasted Pecans
minute. Remove and allow to cool. Spread 1 medium unpeeled apple, minced
1 ⁄ cup pasta sauce on each pita round. In 1 ⁄ cup currants
4 3
medium bowl, combine red pepper, zuc- 1 ⁄ tsp. cinnamon
8
chini, yellow squash and mushrooms. 1 cup dried bulgur, cooked according to
Spoon evenly onto pita rounds. Sprinkle 1 ⁄4 package directions
teaspoon oregano and basil on each round. 1 cup plain or vanilla-flavored soy milk,
Divide mozzarella among pitas. Top each heated
with 2 teaspoons of Parmesan cheese. If 1 ⁄ cup maple syrup
2
desired, sprinkle with a bit of crushed red
pepper flakes. Broil, watching carefully, 2 Tbsp. finely chopped pecans
until cheese is melted and bubbly, and pita In small bowl, combine apple, currants
is hot. Serve immediately. and cinnamon; set aside. In medium
Makes 4 servings. Per serving: 186 calories, 6 g saucepan, prepare bulgur. Spoon bulgur
fat (3 g saturated fat), 26 g carbohydrate, evenly into 4 bowls. Pour warm soy milk
10 g protein, 3 g dietary fiber, 755 mg sodium. evenly over bulgur; drizzle with maple
syrup. Spoon apple mixture evenly on top;
sprinkle with pecans. Serve immediately.
Makes 4 servings. Per serving: 322 calories,
4 g fat (<1 g saturated fat), 69 g carbohydrate,
7 g protein, 10 g dietary fiber, 18 mg sodium.
30 31
18. Brown Rice Pudding 4 flour tortillas, preferably whole wheat,
room temperature or warmed
4 cups lowfat milk
1 cup brown rice In medium bowl, beat eggs with egg whites.
3 wide strips orange zest Set aside. Heat olive oil in nonstick skillet
over medium heat. When oil is hot, add
3 Tbsp. sugar
tomato, peppers, squash and onion. Cook 3
Pinch of salt minutes, stirring constantly. Add eggs and
1 tsp. vanilla extract scramble with a fork or spoon. Add salt,
Pinch of nutmeg pepper and cayenne, if using. When eggs
1 ⁄ cup dried cranberries are cooked, stir in soy bacon bits. Divide
2
1 ⁄ cup golden raisins
4 eggs evenly onto tortillas. Roll up tightly,
1 ⁄ cup toasted chopped pecans (optional)
4
burrito style, and serve immediately.
In heavy medium-size saucepan, bring Makes 4 servings. Per serving: 202 calories, 8 g fat
(1 g saturated fat), 26 g carbohydrate,
milk, rice, orange zest, sugar and salt to 13 g protein, 4 g dietary fiber, 471 mg sodium.
a boil. Reduce heat to low. Cover and
gently simmer until rice is tender and Southwest Vegetable Fritatta
milk is almost absorbed, stirring occasion- 1 Tbsp. canola or olive oil
ally, about 1 -11 ⁄ 2 hours. Add vanilla and 1 ⁄ cup diced red pepper
2
nutmeg and stir to blend over low heat 1 ⁄ cup diced yellow onion
until mixture is thick, about 5 -10 min- 4
1 ⁄ – 1 small jalapeño pepper, seeded and
utes. Remove zest. Stir in cranberries and 2
raisins. Sprinkle with chopped pecans, if finely minced
1 ⁄ cup canned black beans, drained and
desired. Serve warm. 2
Makes 6 servings. Per serving: 258 calories,
rinsed
3 g fat (1 g saturated fat), 50 g carbohydrate, 2 large eggs
8 g protein, 3 g dietary fiber, 137 mg sodium. 4 egg whites
Salt and pepper, to taste
Confetti Breakfast Burritos 1 ⁄ cup grated soy cheese or reduced fat
4
2 large eggs sharp cheddar cheese
4 egg whites 1 ⁄ avocado, thinly sliced
4
2 tsp. olive oil 1 ⁄ cup chunky salsa or pico de gallo
2
1 medium tomato, seeded and chopped 2 Tbsp. chopped cilantro, to garnish
1 ⁄ cup diced green pepper
4 (optional)
1 ⁄ cup diced red pepper
4 In large skillet, heat oil over medium-high
1 ⁄ cup diced yellow squash
4 heat. Add red pepper, onion, jalapeño and
1 ⁄ cup chopped green onion
4 black beans and sauté 5 minutes, being
Salt and freshly ground black pepper, to careful not to mash beans. Remove skillet
taste from heat and set aside. In bowl, beat eggs
Cayenne pepper, to taste (optional) and egg whites. Set aside. Return skil-
4 Tbsp. soy bacon bits (or to taste) let with vegetables to heat. With wooden
32 33
19. spoon, stir vegetables and beans until cook 5 minutes. Remove from heat. Spray
evenly distributed. Pour eggs over top and 9 × 9-inch glass baking dish with non-
spread with spoon to evenly distribute stick cooking spray. On bottom of dish,
across vegetables and beans. Sprinkle evenly arrange half of the cubed bread.
with salt and pepper. Cover and cook over Evenly spoon half the vegetable mixture
medium heat until eggs are just set, about over the bread. Sprinkle with half the
2 - 3 minutes. Remove pan from heat and basil, oregano and cheese. Repeat process
sprinkle with cheese. Cover and allow with remaining ingredients. Beat eggs and
cheese to melt for just a minute. Gently egg whites with milk, mustard powder,
slide the fritatta onto plate or platter. Top salt and pepper. Pour egg mixture over
with avocado slices and salsa. If desired, bread and vegetables. Cover with plastic
garnish with fresh cilantro. Makes 4 serv- wrap and refrigerate for several hours or
ings. overnight. Preheat oven to 375 degrees.
Per serving: 160 calories, 8 g fat (1 g saturated Bake strata 45 minutes or until puffed and
fat), 11 g carbohydrate, 12 g protein, 3 g dietary golden in color and cooked through.
fiber, 427 mg sodium. Makes 8 servings. Per serving: 109 calories,
4 g fat (1 g saturated fat), 12 g carbohydrate,
Italian Breakfast Strata 8 g protein, 2 g dietary fiber, 212 mg sodium.
2 tsp. olive oil
2 cups chopped mushrooms
1 medium yellow onion, chopped
2 medium tomatoes, seeded and chopped
Dash of salt
Nonstick cooking spray
5 slices crusty whole wheat bread, cubed
1 ⁄ cup fresh basil leaves, shredded or 2 tsp.
4
dried basil
2 Tbsp. fresh oregano leaves or 1 tsp.
dried oregano
1 ⁄ cup reduced fat or light cheddar cheese
2
2 large eggs
4 egg whites
11 ⁄ 2 cups lowfat milk
1 ⁄ tsp. dry mustard powder
2
Dash of salt and pepper
In nonstick skillet, heat oil over medium-
high heat. Add mushrooms. Sauté, stirring
frequently, about 7 minutes. Add onion
and tomatoes, dash of salt and continue to
34 35
20. About AICR Need More Help?
The American Institute for Cancer American Institute for Cancer
Research is one of the largest cancer Research
charities in the U.S. and focuses exclu- 1759 R Street, NW, P.O. Box 97167
sively on the link between diet and cancer. Washington, DC 20090 -7167
The Institute provides a wide range of 1- 800 - 843 - 8114 or 202- 328 -7744
education programs that help millions www.aicr.org
of Americans learn to make changes for
Request additional brochures
lower cancer risk. AICR also supports
(single copies free):
innovative research in cancer prevention
and treatment at universities, hospitals • Simple Steps to Prevent Cancer
and research centers across the U.S. The • Moving Toward a Plant-Based Diet
Institute has provided more than $65 mil- • Getting Active, Staying Active
lion in funding for research in diet, nutri- • A Healthy Weight for Life
tion and cancer.
Call the toll-free Nutrition Hotline
Dial 1- 800 - 843 - 8114 to leave a message for a
registered dietitian, who will return your call.
Monday - Friday, 9 a.m.- 5 p.m., E.T.
AICR’s message about proportion
and portion size comes to you in
a variety of health aids and
publications:
• Brochures: New American Plate, One-Pot
Meals, Veggies, Comfort Foods: single
copies free
• NAP Serving-Size Finder: single copy free
• Small NAP Poster (8 ½ × 11"): single copy
free
• Large NAP Poster (17 × 23"): $2 each
• NAP Place Mat (11 × 17"): $12 (set of four)
These materials make great teaching tools, or
healthy reminders for your home. To order,
call AICR toll-free at 1- 800 - 843 - 8114.
Bulk order discounts are available for health
professionals.
36 37
