HEALTHY DIET
To maintain a healthy diet, try the Plate Method! Use a 9-inch plate to keep portions in check. And remember, healthy eating is about balance—not perfection. Start with small changes, and over time, your healthy habits will become second nature.
Ready to give the Plate Method a try? Let’s make every bite count for your health. Together, we can create meals that are delicious, nutritious, and protective. See you at your next meal!
See How Sarah Builds a Plate for Better Health—Simple Steps to Colorectal Cancer Prevention!
Hi there! My name is Sarah, and I’m here to show you an easy way to eat healthy and help reduce your risk of colorectal cancer. It’s called the Plate Method, and it’s as simple as balancing your plate at every meal. Let’s break it down!
HOW TO USE THE PLATE METHOD
Step 1: Fill Half Your Plate with Vegetables and Fruits
'Color is key!' This half of your plate should be vibrant and packed with non-starchy vegetables like leafy greens, broccoli, carrots, or bell peppers. Fruits like berries, oranges, or apples can also sneak in here. These foods are high in fiber, vitamins, and antioxidants, which can help protect your colon.
Step 2: Fill One-Quarter with Whole Grains
'Go for the grains that give back!' Choose whole grains like brown rice, quinoa, oats, or whole-grain bread. These are high in fiber and keep you feeling full longer, helping to maintain a healthy weight—an important factor for colorectal cancer prevention.
Step 3: Fill the Last Quarter with Lean Protein
'Protein power!' This could be lean meats like chicken or turkey, plant-based proteins like beans or tofu, or even fish like salmon, which is rich in healthy omega-3 fats. Try to limit red and processed meats like hot dogs and bacon, as they’re linked to a higher risk of colorectal cancer.
CHOOSING HEALTHY FOODS
Bonus Tip: Don’t Forget the Drink!
'Stay hydrated the smart way.' Pair your meal with water, unsweetened tea, or a low-fat dairy option. Skip the sugary drinks—they don’t do your body any favors.
Here are some healthy suggestions for each section of a healthy plate. See if you can find foods for each section of the diagram to create a healthy meal. A small portion of dairy is an optional addition to a healthy meal. And remember to use good fats sparingly.
