Choose My Gluten-Free Plate How to live Gluten & Guilt Free Jessica Visinsky Kendall Anderson Nutrition Center

Unpacking the Plate 1992 – Pyramid introduced as illustration of the Dietary Guidelines 2005 – New and improved pyramid 2011 – Choose My Plate unveiled

Main Messages Balancing Calories Calories In vs. Calories Out Be conscious of what, when, why, and how much we eat Foods to Reduce Sodium, Saturated Fats, Trans Fatty Acids, Added Sugars, Refined Grains Can increase the risk of certain chronic diseases Foods to Increase Vegetables, 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 Along with Vegetables – Make ½ your plate Choose Fresh Fruit Whenever possible – in season will taste the best Frozen 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 Along with fruits – make ½ your plate Choose a variety that is rich in color – red, orange, dark green The richer the color, the greater the vitamins and minerals When cooking vegetables consider using the microwave Fast, 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 Choose lean meats as often as possible Round steaks, top loin, top sirloin, chuck Pork loin, tenderloin, center loin, ham At least 90% or more lean ground beef Boneless, skinless chicken and turkey pieces Eat fish at least twice a week Try fish high in omega-3 fatty acids; salmon and trout Choose beans, peas, and soy products as main dish often Make sure to combine with complimentary starch for whole protein Choose unsalted nuts or seeds instead of meat in main dishes

Unpacking the Plate Make at least ½ of your grains “whole grain” Unrefined sources Brown 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 Choose fat-free or low-fat milk Lactose-free milk is a great options Soy 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 morning Add milk or yogurt to your favorite cereal Use yogurt to top a baked potato or as the base for a dip Use ricotta cheese instead of cream cheese

Things to Consider Nutrient-Dense Foods are even more important Many GF do not consume enough Iron, Ca, Fiber Make sure to choose foods containing these nutrients or consider a supplement ( Sodium limits have changed Over 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 shortening Use vegetable oils, olive oil, nut oils, tub margarine Drink water instead of sugary drinks. Limit sugary desserts READ LABELS! We should be great at this by now

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?