Nutrition – “My Plate” –
For Portion Control
and
Functional Foods
R. LaDonna Hinch, RD, CSO
Clinical Dietitian
Karmanos Cancer Center
Nutrition
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Calories come from:
Carbohydrate – grains, fruits, vegetables, sugar
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Fat – butter, margarine, oil, avocado, olives
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Protein – meats, cheese, eggs, milk, nuts,
dried beans and peas
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The Weight-Cancer Link
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Research has been done and
consistently shows that excess
body fat increases risk for cancer of
the esophagus, pancreas, colon
and rectum, endometrium, kidney
and increases breast cancer
especially in post-menopausal
women.
Fat cells –increase estrogen
production increases cell growth
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Fat cells – produce proteins 
cause inflammation and insulin
resistance
* Fat cells at the waist line – are even
more active
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Be as lean as possible without being underweight
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Increase physical activity – 30 minutes/day
Decrease high calorie foods
Avoid sugary drinks
Increase the fiber in your diet
ALWAYS USE THE PROPER PORTION
 Use the “MY PLATE”
My Plate – shows suggested
portions of food groups
My Plate Planner Methods of Use Meal Planning
Guidelines Visual Tips for Portion Sizes
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Fill 1/2 of your plate with vegetables such
as broccoli, carrots, cauliflower, and salad.
Fill 1/4 of your plate with lean meat, chicken
or fish; this is about 3 ounces.
Fill 1/4 of your plate with a starchy choice
such as 1/2 cup mashed potatoes.
Add 1 serving of fruit.
Choose 1 serving of milk.
Add margarine or oil for preparation or addition at the
table.
Add other portions as needed to round out your
meal plan.
Breads and starches
 1 slice bread or small roll
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1/3 cup rice or pasta
1/2 cup cooked cereal or potatoes
3/4 cup dry cereal
1/2 cup corn, green peas, potatoes or
dried peas or beans
Fruits
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1 piece, such as a small pear or apple
1 cup fresh fruit
1/2 cup canned fruit
1/2 cup fruit juice
Meats and Proteins
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Choose 1-3 servings per meal.*
Examples of one serving:
1 ounce lean meat, poultry or fish
1 egg
1 ounce cheese
1/4 cup low fat cottage cheese
Fats
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Choose 1–2 servings per meal.*
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Examples of one serving:
1 teaspoon margarine, oil, or mayonnaise
1Tablespoon salad dressing or cream cheese
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Free Foods
Foods with less than 20 calories per
serving.
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Use as desired:*
Most vegetables – eaten plain
Sugar-free soda
Black coffee or plain tea
Here are some of the most common
visual cues used to assess portion
size:
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Medium potato = size of a computer mouse
Average bagel = size of a small hockey puck
1 cup fruit = size of a baseball
1 cup lettuce leaves = four leaves
3 ounces grilled fish = size and thickness of a checkbook
1 ounce cheese = size of four dice
1 teaspoon peanut butter = size of a large grape
1 ounce pretzels = a large handful
3 oz meat or poultry = a deck of cards
3 oz fish = a checkbook
1 oz cheese = 4 dice
1 cup pasta or veggies = a tennis ball
1/4 cup dried fruit = a golf ball
1 tsp butter or margarine = tip of your thumb
2 Tbsp mayonnaise, oil, or dip = a ping-pong ball
Fruits-Including – all berries, apples, grapes and grape juice and
cranberries
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Contain – Phytonutrients
[nutrients from plants], a
variety of anti-oxidants and antiinflammatory vitamins and
minerals including –
* Vitamins C, K, Manganese
* Flavonoids
* Polyphenols
Broccoli & Cruciferous Vegetables
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Excellent sources of vitamin C and Manganese – darker
green members of this vegetable family are high in vitamin
K.
This vegetable family includes: Cabbage, Broccoli,
Brussels Sprouts, cauliflower, rapini [also called broccoli
rabe], Red Cabbage and radishes.
Flaxseed
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Excellent source of magnesium, selenium, manganese and thiamin,
protein, copper, fiber and a form of vitamin E and plant estrogen
called “lignans”
[4 TBSP of ground Flaxseed provides >7 gms. fiber]
About half of the fat in Flaxseed is omega-3
Flaxseed oil – provides two forms of vitamin E.
** It is not a source of fiber, selenium or the other nutrients noted
above. It does not naturally contain lignans but some brands all them
Legumes
(Dry Beans, Peas & Lentils)
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Dry beans and peas are rich in fiber
and a good source of protein. They
are also an excellent source of
antioxidants, folate [one of the B
vitamins] and lignans. Foods
containing folate help reduce the
risk of pancreatic cancer
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A type of starch that seems to
protect colon cells.
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Soy beans have a higher
concentration of the same nutrients
distributed through all other beans
and peas.
Squash
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(Winter)
Winter squash are excellent
sources of vitamin A, good
sources of vitamin C and
dietary fiber. They are also a
good way to get potassium and
carotenoids like vitamin A along
with lutein which is a yellow
pigmented carotenoid that
protects the eye from UV rays
that cause damage to our eye
lens and retina.
Dark Green Leafy Vegetables
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Spinach, kale, romaine lettuce,
leaf lettuce, mustard greens,
collard greens, chicory and
Swiss chard are excellent
sources of fiber, folate and a
multiple of carotenoids
Garlic
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Garlic belongs to the family of
vegetables called Allium, which
also includes onions, scallions,
leeks and chives.
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Foods belonging to the allium
family of vegetables probably
protect against cancer of the
stomach, prostate, bladder,
colon and possibly lung.
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Foods in this family are
currently being studied as
treatment against cancer.
Green Tea
Both black and green teas contain
numerous active ingredients which are
potent antioxidants.
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Tea is the best source of catechins [an
antioxidant] in the human diet, and green
tea contains about three times the
quantity of catechins found in black tea.
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Studies in Asia, where drinking green tea
consumption is common have associated
regular usage of green tea with lower risk
for bladder, colon, stomach, pancreatic
and esophageal cancers.
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Note: Very high amounts of green tea
components (usually associated with
overdosage of green tea supplements)
have been shown to interact with drugs
that affect blood clotting such as aspirin
and change the way the body
metabolizes some medications.
Tomatoes
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The red color in tomatoes, red
grapefruit and watermelon
comes from lycopene and
research has shown it to help
decrease risk of prostate,
breast, lung and endometrial
cancer.
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The best sources of lycopene
are: -- tomato sauce
-- tomato paste
-- tomato juice
To Summarize
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1. Balance Calories
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2. Enjoy your food – but eat less --cut
back on foods high in solid fats, added
sugars and salt.
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3. Eat more vegetables, fruits, whole
grains and fat free or 1% dairy products
Continued ----
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4. Make half of your grains whole
grains.
5. Avoid oversized portions
6 Drink water or sugar free drinks
instead of sugar sodas or fruit juices
Questions