Choose My Gluten-Free Plate How to live Gluten & Guilt Free Jessica Visinsky Kendall Anderson...
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Transcript of Choose My Gluten-Free Plate How to live Gluten & Guilt Free Jessica Visinsky Kendall Anderson...
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!