Eat More

Whole grains
Products made with whole
Quinoa
grains
Buckwheat
- Pastas
Barley
- Breads
Oats
- Pita
Brown or wild rice
- Tortillas
- Crackers
Popcorn (plain, lightly salted)

Sugary beverages and sodas

Eat less
Candies
Pastries, cookies, cakes, doughnuts
Sweet breads and muffins
Sugary breakfast cereals
Dried fruits
Tips to decrease added sugars:
USDA Dietary Guidelines for
Use whole wheat flours when ba
Americans recommends
making half your grains
whole. This means whole
grains should make up half of
your total grain intake in a
day.

Common Sourc

Eat Mor

Whole grains:
- Quinoa
- Buckwheat
- Barley
- Oats
- Brown or wild
rice

Popcorn (plain, lightly salted)

Products made with whole
grains
- Pastas
- Breads
- Pita
- Tortillas
- Crackers

Eat les

Sugary beverages and

sodas
Candies
Pastries, cookies, cakes,
doughnuts
Sweet breads and
muffins
Sugary breakfast
Whole grains are the entire
cereals
seed of a plant. It includes 3
Dried fruits
parts of the kernel: germ,
endosperm, and bran.
Refined grains only contain
the endosperm. Removing
the bran and the germ
results in protein, fiber, and
nutrient loss. Therefore,

USDA Dietary Guidelines for

Americans recommends
making half your grains
whole. This means whole
grains should make up half
of your total grain intake in a
Health
Benefits of Whole Grain
day.
Reduces risk of:
- Type 2 Diabetes
- Stroke
- Heart disease
Helps with weight maintenan

Tips to Decrease Suga

and Increase Whole Gra
Whole Grains A Healthy

and increase whole

Tips to reduce refned
sugar

Drink Smarter
Choose diet sodas or
beverages sweetened with 0
calorie sweeteners (try
Splenda or Stevia)

Focus on fruits
Fruits are a source of natural
sugar that also have fiber,
vitamins, and minerals. They
are a tasty, convenient snack
that can satisfy a sweet
tooth. When possible, opt for
fresh or frozen fruit over
canned or dried.
Beware of breakfast
cereals
Most breakfast cereals are
marketed to children and
contain a lot of added sugar.
Look at the nutrition label
and choose one that has <5

Make simple swaps

Opt for whole grain products
(whole should be the first
word in the ingredient list)
instead of refined ones (white
breads, rice) when possible
Snack on whole grains
Popcorn is a great option
especially if it has little
added salt and butter. Whole
wheat crackers are another
tasty option.

Common Whole G

Add whole grains to any

meal
Try adding cooked quinoa,
barley, or wheatberries to a
salad or soup for added fiber
Bake smarter
and flavor.
Substitute whole wheat,
buckwheat, or oat flour in
place of half or more of the
refined flour in your favorite
recipes

Caution: Fad Diets

Gluten Free
A gluten-free diet is one that contains no
glutena protein found mainly in wheat,
barley, and rye products. This diet is
essential for those who have Celiac
disease, and may be beneficial for those
who are gluten intolerant. However, many
people use this diet as a tactic to reduce
their carbohydrate intake and to aid in
weight loss. However, there are many
myths surrounding the gluten-free diet.

MYTHS ABOUT GLUTEN

Going gluten-free will help me loose
weight
This one is tricky. Those who eat excess
carbohydrates may benefit from this diet, as
it can help reduce total intake. However,
going gluten-free may lead to increased
intake of other foods like red meats (high in
saturated fat), which have adverse effects on
health. Additionally, gluten-free products may

Gluten-free foods are healthier than

their counterparts
This is a common misconception. When
gluten is taken out of a recipe, fat and sugar
are often added to make up for changes in
texture and taste. Additionally, gluten-free
foods may be lacking in iron, fiber, and folate.
Many whole grain products avoided on this
diet (cereals, breads) are good sources of
fiber and often fortified with iron and folate.

FACT
S

Whole Grains
Whole Grains Sources
Amaranth Gluten free, commonly used in breads, cereals, muffins
Barley only whole or hulled barley are whole grains, pearled is not
(but it is still full of fiber!)
Bulgur quick cooking grain commonly used in tabbouleh salad
Buckwheat found in soba noodles, kasha, and some pancake mixes
Corn look for whole-grain or whole corn on the label; used in tortillas,
muffins, polenta, popcorn
Farro delicious in salads or pastas, avoid pearled farro, which is not
whole-grain
Freekeh made from hard wheat that is roasted, rubbed, and cracked
into smaller pieces. It has a nice smoky flavor and can be used to make
pilafs, salads, or hot cereals
Millet gluten free, commonly used in flatbreads and porridges. Can be
ground into flour and used in gluten-free recipes
Oats contain a certain fiber effective in lowering cholesterol, look for
steel cut oats for a nuttier, chewier texture
Quinoa technically a seed, it is very versatile and can be used in soups,
salads, baked goods, cereals, etc. It is a complete protein (contains all the
amino acids our bodies cant make)
Rye look for whole or rye berries when opting for whole grains
Spelt a variety of wheat that contains more protein than common
wheat. Spelt flour can be used in place of wheat flour in most recipes
Wheat look for whole wheat or whole grain on labels, plain wheat is
not whole grain
Wheat berries whole wheat kernels commonly used in grain salads or
breakfast cereals

Whole Grain Options

Breads/wraps
Rice
Whole corn
Brown, black, red rice
Rye look for whole Wild rice
rye
Whole wheat or whole
grain

Pastas
Whole wheat
Brown rice
Quinoa
Spelt
Soba/Buckwheat

Decoding Labels
Words you may see on
packages

What they mean

Whole grain [name of

grain]
Whole wheat
Whole [other grain]
Stoneground whole [grain]
Brown rice
Oats, oatmeal
Wheatberries

YES, Whole Grain Contains

all parts of the grain, so
you're getting all the
nutrients of the whole grain

Wheat, or wheat flour

Semolina
Durum wheat
Organic flour
Stoneground
Multigrain

MAYBE Whole Grain These

words are accurate
descriptions of the package
contents, but because some
parts of the grain MAY be
missing, you are likely
missing the benefits of whole
grains. When in doubt, don't
trust these words!

Enriched
flour
NO, Not Whole Grain These
Adapted
from: http://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products
Degerminated (on corn
.
meal)
Bran
Wheat germ

Yes, whole grain

words never describe whole

grains

No, not whole grain

Tips to reduce refned

sugar
Drink Smarter
Beware of breakfast
Choose diet sodas or
beverages sweetened
with 0 calorie sweeteners
(try Splenda or Stevia)

on fruits
3 Focus
Fruits are a source of natural
sugar that also have fiber,
vitamins, and minerals.
They are a tasty, convenient
snack that can satisfy a
sweet tooth. When possible,
opt for fresh or frozen fruit
over canned or dried.

2 cereals

Most breakfast cereals are

marketed to children and
contain
Look at a lot of added
sugar.
the
nutrition
label and
choose
one that
has <5
grams
sugar
per
serving

and increase whole grains

1 Make simple swaps

Opt for whole grain

products (whole should be
the first word in the
ingredient list) instead of
refined ones (white breads,
rice) when possible
Add whole grains to
any meal
Try adding cooked quinoa,
barley, or wheatberries to
a salad or soup for added
fiber and flavor.

on whole grains
2 Snack
Popcorn is a great option
especially if it has little
added salt and butter.
Whole wheat crackers are
another tasty option.
smarter
4Bake
Substitute whole wheat,
buckwheat, or oat flour in
place of half or more of the
refined flour in your
favorite
recipes
See
recipe
substitution on the
back for more ideas
and tips!

Recipe Substitution
Tips
Reducing Sugar

Substitute the sugar in recipes with other sources:

- Honey: 1 cup sugar = cup honey (in baking, reduce
liquids by cup and add tsp baking soda)
- Applesauce: 1 cup sugar = 1 cup applesauce
- Xylitol: substitute half the sugar with xylitol when baking
- Banana: 1 cup sugar = 1 cup mashed banana
- Cinnamon: 1 Tbsp sugar = 1 tsp cinnamon
- Sugar substitutes: 1 cup sugar = cup Splenda/Stevia
(when baking, use something like Splenda Sugar Blend for
Baking for best results)
Use sugar substitutes to sweeten beverages:
- Splenda, Stevia, Sweet n Low, Equal

Adding more whole grains

Substitute half (or more) of the white flour with whole wheat flour in
your recipes:
Cookies
Cakes
Muffins
Pancakes (also try buckwheat pancakes)
Replace one third of the flour in a recipe with oats
Use whole corn meal for corn breads and muffins
Mix half white and half brown rice together for a blend that is kidfriendly

Gluten Free Recipes

Chicken Enchilada Casserole
Ingredients
3 cups red enchilada sauce (make sure gluten-free)
16 corn tortillas, halved
2 cans black beans, rinsed and drained
1 can whole kernel corn, drained
6 scallions, thinly sliced
4 cups (~ 1.5 pounds) shredded cooked chicken
3 cups shredded Monterrey Jack or Mexican blend cheese
1 avocado, peeled, pitted and diced
1/2 cup loosely-packed chopped fresh cilantro
Directions
Heat oven to 375 degrees F. Prepare a 9x13-inch baking dish with cooking spray.
Pour 3/4 cup enchilada sauce in the baking dish, spread until the bottom of the dish is
coated. Top with a layer of about 8 tortilla halves so that the entire dish is covered.
Sprinkle evenly with 1 cup black beans, 1/2 cup corn, of the green onions, a heaping cup
of the chicken, and about 3/4 cup shredded cheese.
Repeat with a second layer of tortillas, then sauce, then beans, corn, green onions,
chicken, and cheese. Add a third layer of tortillas, sauce, beans, corn, green onions,
chicken and cheese. Add final layer of tortillas and sauce (reserving about 3/4 cup of
cheese).Cover the pan with foil, then bake for 20 minutes.
Remove pan and aluminum foil. Sprinkle enchiladas evenly with the remaining 3/4 cup of
cheese, then return to the oven (uncovered) and bake for 10 minutes or until the cheese is
Spinach
melted. and Lentil Soup
Ingredients
Remove
pan, and sprinkle with avocado, cilantro, and remaining green onions. Serve

2-3
garlic
cloves, crushed
warm.
1 large onion, finely diced
3 large carrots, diced
2 celery stalks, diced
2 cups green lentils, rinsed
14 oz can diced tomatoes (with
liquid)
6 cups vegetable broth, low sodium
2 cups water
3 bay leaves
1/2 tsp salt
1/2 tsp freshly ground black pepper
2 handfuls of spinach, roughly
chopped
Directions
Cooking
spraypot on medium heat. Spray with cooking spray and add garlic and onions.
Preheat large
Saut until translucent. Add carrots and celery and saut for 5 more minutes. Add lentils
and saut for another 3-5 minutes.
Add diced tomatoes, vegetable broth, water, bay leaves, salt and pepper. Bring to a boil,
cover and cook on low for 30 minutes. Add spinach, remove from heat and let stand
covered a few minutes. Serve warm garnished with Parmesan cheese if desired.
Storage Instructions: Refrigerate covered for up to 3 days or freeze for up to 3 months.

Red quinoa salad with butternut squash and cranberries

Ingredients
1 cup red quinoa
1 small butternut squash, peeled and diced
1/2 cup fresh or frozen cranberries, halved or chopped
1/2 of a medium red onion, diced fine
1 clove of garlic, minced
Olive oil
Pure maple syrup, to taste
Sea salt
A sprinkle of ginger and/or curry, to taste
1/2 cup chopped pecans
2 tablespoons fresh chopped parsley
Sea salt and ground pepper, to taste
Instructions
Preheat the oven to 375F.
Cook the quinoa according to package directions
In a medium pan add the butternut squash, cranberries, onion and garlic. Drizzle with
a dash of olive oil, to coat. Add a teaspoon or two of pure maple syrup. Sprinkle with
sea salt, ginger and a dash of curry. Toss everything together. Roast in the top half of
the oven until the squash is tender- about 15 to 20 minutes.
Meanwhile, heat a skillet and lightly toast the pecans, till fragrant.
In a large warmed serving bowl, add in the cooked quinoa and the roasted butternut
mixture. Add in the toasted pecans, chopped parsley. Drizzle with olive oil and toss to
coat. Serve warm.
Makes 4 servings.

2 Ingredient Oatmeal Cookies

Ingredients
2 large, very ripe bananas
1 cup rolled oats, quick or oldfashioned
1/3 cup semisweet chocolate
chips (optional)
1/3 cup raisins or dried fruit
(optional)
Directions
Preheat oven to 350F. Line a baking sheet or lightly grease with cooking spray.
In a medium bowl, mash the bananas with a fork until almost no lumps remain (mixture
should be almost liquid if using really ripe bananas). Stir in oats until well-blended. Let
mixture stand for 5 minutes. Mix in any optional ingredients, if using.
Drop by heaping tbsp onto prepared baking sheet about 1 inch apart (they don't really
spread).
Bake in preheated oven for 13 to 15 minutes until golden brown and firm to touch at the
center. Transfer to cooling rack and cool completely.

Going Gluten-Free
A gluten-free diet is one that contains no glutena protein found
mainly in wheat, barley, and rye products. This diet is essential for
those who have Celiac disease, as eating gluten triggers an immune
response and causes intestinal damage. Some people who dont have
Celiac, but are gluten intolerant, may benefit from this diet. However,
many people follow a gluten-free diet strictly for health reasons.

Being Gluten-free

Medical Reasons

Celiac Disease
- Eating gluten causes intestinal
damage
- Symptoms: stomach pain,
bloating, cramping, diarrhea,
rash
Gluten Intolerance
- Eating gluten causes a
reaction; the amount depends
on the severity
- May have similar symptoms as
Celiac, but without the
intestinal damage

Health Reasons
Weight loss
Limit carbohydrate intake
Belief that gluten is harmful to
the body
Belief that gluten-free foods are
more healthful than their
counterparts

Caution
While going gluten-free may cause you to eat fewer carbs (especially
refined sources like muffins, cakes and pastries), it restricts healthy
grains like whole wheat. Being aware of the health benefits and risks
will help you make smart choices should you choose to follow this
diet.
Bottom line: Going gluten-free can be healthy. The key is being aware
of what you eat and making smart choices.

Remember, no food is badeverything in modera

Myths about Gluten

Gluten-free foods are healthier than their counterparts
This is a common misconception. When gluten is taken out of a recipe,
fat and sugar are often added to make up for changes in texture and
taste. There is nothing wrong with these products, they just might not
be the healthier option. Additionally, gluten-free foods may be lacking
in iron, fiber, and folate. Many whole grain products avoided on this
diet (cereals, breads) are good sources of fiber and often fortified with
iron and folate. Supplementation may be needed to prevent
Celiac and Gluten Intolerance A gluten-free diet will help me
deficiencies.
are the same thing
lose weight
Celiac is a disease that requires
This one is tricky: some people
100% avoidance of gluten, as it
lose weight while others gain
causes long-lasting intestinal
weight. Those who eat excess
damage when eaten. Gluten
carbohydrates may benefit from
intolerance may require 100%
this diet, as it can help reduce
avoidance, depending on how
total intake. However, going
sensitive an individual is; it
gluten-free may lead to increased
triggers an immune response but intake of other foods like red
does not cause the same
meats (high in saturated fat),
damaging effects seen in those
which have adverse effects on
Celiac
Disease is more common today
todays
wheat
with celiac.
health.because
Additionally,
gluten-free
is different than it used to be
products may have more fat and
While Celiac Disease is more common,
and(see
wheat
is different
sugar
myth
above). than it
was in the past (pre-1950s), there is no evidence supporting the
connection between these statements. The rise of Celiac Disease is
partly due improved diagnostic tools and increased screening for
gluten allergies. Also, many people self-diagnose themselves with
Celiac without undergoing proper testing. As for the wheat itself, no
scientific evidence exists that supports this idea that wheat is the
Anyone can benefit from a gluten-free diet
culprit.
False. From a medical standpoint, only those who are allergic to the
gluten protein benefit from this diet. If you have no problem digesting
gluten, you likely will see no benefits. Furthermore, many gluten-free
products tend to be lacking in B vitamins, iron, folate, and fiber.
Bottom line: you may do more harm than help if you dont fully
understand the nutritional implications associated with this diet.
If you think you have an allergy to gluten, get tested!

Sugar 101
Naturally occurring sugars and added sugars
There are two types of sugars in American diets: naturally
occurring sugars and added sugars.
Naturally occurring sugars are found naturally in foods such as
fruit (fructose) and milk (lactose).
Added sugars include any sugars or caloric sweeteners that are
added to foods or beverages during processing or preparation
(such as putting sugar in your coffee or adding sugar to your
cereal). Added sugars (or added sweeteners) can include natural
sugars such as white sugar, brown sugar and honey as well as
other caloric sweeteners that are chemically manufactured (such
as high fructose corn syrup).
Food
Teaspoons of
added sugars,
per serving

Sources of added
sugars
The major sources of
added sugars in
American diets are
regular soft drinks,
sugars, candy, cakes,
cookies, pies and fruit
drinks; dairy desserts
and milk products (ice
cream, sweetened
yogurt and sweetened
milk); and other grains

Soda, 12 oz. can

8.5, (33g)

Canned peaches in
heavy syrup, 1 cup

7, (29g)

Jelly beans, 10 large

5, (20g)

Non-fat fruit yogurt, 6

oz. container

5, (20g)

Milk chocolate, 1.5 oz

5, (20g)

Cake doughnut

4.5 (19g)

Angel food cake, 1

piece

4 (15g)

Chocolate puff cereal,

1 cup

3.5, (14g)

Vanilla ice cream, 1/2

cup

3, (12g)

Pancake syrup, 1 tbsp

1.5 (7g)

Ad
d

ed

su
g

ar

Decoding Labels

Names for added

sugars on labels
include:

Brown sugar
Corn sweetener
Corn syrup
Fruit juice
concentrates
High-fructose corn
syrup
Honey
Cane sugar
Malt sugar
Molasses
Raw sugar
Sugar
Sugars ending in
ose (dextrose,
fructose, glucose,
lactose, maltose,
sucrose)

g
Su

ar

u
so

Label Reading: common terms and

their meanings
Sugar-Free less than 0.5 g of sugar
per serving
Reduced Sugar or Less Sugar at
least 25 percent less sugars per serving
compared to a standard serving size of
the traditional variety
No Added Sugars or Without Added
Sugars no sugars or sugar-containing

rc