Choose My Gluten-Free Plate

Choose My
How to live Gluten & Guilt Free
Jessica Visinsky
Kendall Anderson Nutrition
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
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, cutup 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
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”
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
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
- 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