Choose My Gluten-Free Plate

How to live Gluten & Guilt Free

Jessica VisinskyKendall Anderson Nutrition

Center

Unpacking the Plate

Origins

1992 – Pyramid introduced as illustration of the Dietary Guidelines

2005 – New and improved pyramid

2011 – Choose My Plate unveiled

Main Messages

Guidelines

Balancing Calories Calories In vs. Calories Out Be conscious of what, when, why, and how much we eat

Foods to ReduceSodium, Saturated Fats, Trans Fatty Acids, Added Sugars, Refined Grains

Can increase the risk of certain chronic diseases

Foods to IncreaseVegetables, Fruits, Whole Grains, Milk and Milk Products

Nutrient dense choices to close nutrient gaps

Be Active Your Way Even small intervals (10 min) of activity can improve your health

Choose something you enjoy – make it a habit

Unpacking the Plate

Fruits

Along with Vegetables – Make ½ your plate

Choose Fresh Fruit Whenever possible – in season will taste the bestFrozen unsweetened, canned in own juices or water

Add fruits to salads, on cereal, or add to plain yogurt

Keep fruit out as a visual cue - bowl of fruit on the table, cut-up bags of fruit on the middle shelf of the fridge

Make sure to wash all fruit thoroughly before eating

Unpacking the Plate

Vegetables

Along with fruits – make ½ your plate

Choose a variety that is rich in color – red, orange, dark greenThe richer the color, the greater the vitamins and minerals

When cooking vegetables consider using the microwaveFast, easy, and maintains nutrients

Experiment with new varieties of veggies – pick a new vegetable each week

Be ahead of the game – chop vegetables into bite-size portions and store in the fridge for easy snacking

Unpacking the Plate

Proteins

Choose lean meats as often as possibleRound steaks, top loin, top sirloin, chuck Pork loin, tenderloin, center loin, hamAt least 90% or more lean ground beefBoneless, skinless chicken and turkey pieces

Eat fish at least twice a weekTry fish high in omega-3 fatty acids; salmon and trout

Choose beans, peas, and soy products as main dish oftenMake sure to combine with complimentary starch for whole protein

Choose unsalted nuts or seeds instead of meat in main dishes

Unpacking the Plate

Grains

Make at least ½ of your grains “whole grain”Unrefined sourcesBrown rice, quinoa, buckwheat

Look at labels to determine if a product contains “whole grain” ingredients

Be aware of added salts and sugars (especially in GF products)

Try snacking on air-popped popcorn with a GF seasoning mix instead of salt

Whole grain products often contain higher amounts of fiber; look for items with 3+ grams of fiber per serving.

Unpacking the Plate

DairyDairy

Choose fat-free or low-fat milkLactose-free milk is a great optionsSoy or almond milks should contain at least 300 mg Calcium (30% DV)Be careful when choosing sweetened dairy products

Milk and yogurt have more potassium and less sodium than cheese

Use cheese sparingly and use reduced-fat or low-fat versions

Don’t like it straight? Make yourself a latte in the morningAdd milk or yogurt to your favorite cerealUse yogurt to top a baked potato or as the base for a dipUse ricotta cheese instead of cream cheese

Things to ConsiderNutrient-Dense Foods are even more important

Many GF do not consume enough Iron, Ca, FiberMake sure to choose foods containing these nutrients or consider a supplement (www.glutenfreedrugs.com)

Sodium limits have changedOver 50, African-American, Hypertensive, Sodium Sensitive should consume = 1500 mg or less, others 2300 mg or less Add spices to foods, instead of salt

Limit Saturated fats, Trans fatty acids, Added sugars, Refined grains

Limit animal fats, butter, cream, coconut and palm oils, hydrogenated oils, and shorteningUse vegetable oils, olive oil, nut oils, tub margarineDrink water instead of sugary drinks. Limit sugary desserts

READ LABELS! We should be great at this by now

Miscellaneous

Let Us Help

Individual Counseling - HIPPA safe environment- Registered Dietitians trained to counsel those with

Celiac and food allergies/intolerances- Low cost - Nutritional Analysis and meal planning

Cooking Demonstrations- Learn new recipes, see new ingredients, sample and

ask questions.- Gluten Free Dining Series and Allergen Free Series

Group Programs- Multi-week programs: - Healthy You – Weight Management & Mindful Eating- Dining with Diabetes – How to look at food in a new

light

Questions?

Thank You!