"Eat Right With Color" is Easy to do on a Gluten Free Diet

March is National Nutrition Month® and this year’s theme is “Eat Right with Color”Just as a painter uses a variety of colors to produce an artistic masterpiece, choosing colorful foods can lead to a masterful diet! Although a gluten free option, I am not talking about sprinkling multi-color M & Ms® on your plate. For a healthy diet, it is recommended that half of your lunch and dinner plate be filled with fruits and vegetables. This is easy to accomplish following a gluten free diet, since fruit and vegetables in their natural state are gluten free!

Eating right with color increase both nutrient and eye appeal. Colorful foods are generally a nutrient dense choice.

Green Foods: such as kiwi, avocado, grapes, broccoli, asparagus and spinach provide antioxidants and folate.

Purple/Blue Foods: such as blackberries, blueberries, eggplant and purple cabbage provides antioxidants and may have some anti aging benefits.

Red Foods: such as pomegranate, cherries, red grapes, red peppers and tomatoes are sources of lycopene and anthocyanins and may help maintain a healthy heart and reduce cancer risks.

Orange and Deep Yellow Foods: such as apricot, mango, peach, carrots and sweet potatoes promote healthy vision and immunity by providing vitamin A and vitamin C.

Add some color to your diet! To access some gluten free recipes and other resources click the National Nutrition Month's site here.
Debbie Jongkind, RD, LDN Registered Dietitian

Refectory Cafe' at Duke University, Restaurant Review

As I mentioned in my previous blog March is National Nutrition Month. The American Dietetic Association has picked the theme for this year to be "Nutrition From The Ground Up" Two points of this message include choosing locally grown produce and limiting trans fats in the diet. The Refectory Cafe' at Duke University encompasses both of these ideas.
I recently enjoyed lunch at The Refectory Cafe',located near the Duke Chapel in the Divinity School. This popular breakfast and lunch spot is a "Green Cafe'" which features: local products, organic ingredients using recycled material and follows sustainable practices. The Cafe' has a casual, welcoming atmosphere. You are able to view your food options at the time of ordering, and I was happy to see clearly marked ingredient listings and gluten free offerings! Their website explains that:

The Refectory Cafe is proud to serve all foods free of transfats and in styrofoam-free containers.
Vegetarian, Vegan, Gluten-Free & Low Carb menu items available daily.

I chose a light lunch of vegetarian gluten free chili and corn chips which were very good. You can sign up to receive a weekly email of the menu and specials at www.therefectorycafe.com
The Refectory Cafe' has two locations on Duke's campus one at the Divinity School and the other located at the Law School. It is great to see Duke University offering so many gluten free offerings for students, faculty, staff and visitors. I have already written about the other options at The Great Hall and Trinity Cafe'.

The Refectory Cafe' at Duke Law School Hours:
8-6:30 M,T,Th
8-2:30 W&F

The Refectory Cafe' at Duke Divinity School Hours:
8-2:30 M-F
11-3:00 Sunday Brunch
Driving Directions:
15-501 to Cameron Blvd - Head towards Washington Duke Inn. At the light is the entrance to Duke's West Campus - Science Drive on the Left. Turn Left - approximately 1/2 mile ahead on the right is the Bryan Center Parking Deck.
On foot, outside the parking deck head towards Duke Chapel follow the path to the Left. The Divinity School is immediately to the Left. Enter the first set of doors (adjacent to the Pentecost Stained Glass Window). Go down 1 flight of stairs - The Refectory is on your right.

Low Sodium Options for a Gluten Free Diet

Do you know how much sodium is in your gluten free diet? I have found that we sometimes focus so hard on the "gluten free" aspect of our diet that we can forget the other components that contribute to healthy eating. March is National Nutrition Month and I hope to have several posts this month focused on nutrition as it relates to the gluten free diet. The current dietary guidelines recommend individuals consume less than 2300mg of sodium per day. These guidelines are revised every 5 years, so 2010 will offer some updated guidelines. The American Heart Association is now recommending that individuals consume no more that 1500 mg of sodium per day. Note one teaspoon of salt contains 2400mg of sodium! Just 14 tortilla corn chips provide 150 mg of sodium to one's diet. Sodium is added to many processed foods, soups, frozen meals, and deli meats. One of the most significant sources of sodium is the salt shaker.The Chicago Tribune published a timely article on what some food companies are doing to limit excess sodium in foods. Read the article here. Reducing sodium intake can lead to improved blood pressure, decrease fluid retention and decrease risk for heart disease.

Durham offers a valuable resource to those looking to buy low sodium foods. The Rice Diet Program, the famous weight loss center located on Cole Mill Road includes the Rice Diet Store. This store is open to the public weekdays from 8-12. Ira Green is the gentleman that manages the store and is very helpful in answering questions. I recently attended a panel discussion on obesity at the Rice House and was able to take a peek in the store. I was surprised to see many gluten free offerings at a reasonable price. The store's website is very well designed and it lets one click on the food item and review the ingredient list. A few of the gluten free items available include: Quinoa pasta shells for $3.25, and Notta Pasta Linguine for $4.25. To go to the Rice Store and review products click here.Do realize that the store's main focus is low sodium and not all products will be gluten free.


The Rice Diet Store
1644 Cole Mill Road
Durham,NC 27705
www.ricedietstore.com
919-383-7276 ext 2