{"id":1063161200687,"title":"How to Build a Balanced Gluten-free Plate","handle":"how-to-build-a-balanced-gluten-free-plate","description":"\u003ch1\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eby Heather DiBiasi, MS, RDN\u003c\/a\u003e\u003c\/h1\u003e\n\u003cp\u003eNo matter what lifestyle you follow, it is essential to make sure you are meeting your nutrition needs and giving your cells everything they need to function at their best! Below is my guideline to building a well-balanced plate while following a gluten-free diet. This plate method should have you feeling energized, balanced and ready to take on the day!\u003cbr\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan style=\"color: #666666;\"\u003eVeggies\u003c\/span\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003eAt least half your plate should be veggies, and honestly the more, the better! I’m talking about your non-starchy veggies here like broccoli, tomatoes, cucumbers, asparagus, cauliflower, celery, etc. Vegetables are loaded with water, fiber, antioxidants, and phytochemicals to keep you well.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/heathercarrots_large.jpg?v=1549337159\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #3d85c6;\"\u003eMake Heather's Turmeric Ginger Carrot\u003c\/span\u003e \u003cstrong\u003e\u003ca href=\"https:\/\/intuition4nutrition.com\/turmeric-ginger-superfood-carrots\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eRecipe\u003c\/a\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan style=\"color: #666666;\"\u003eProtein\u003c\/span\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003eProtein should make up about 25% of your plate! This important macronutrient shuts off a hunger hormone called ghrelin! Not to mention it is crucial for building or maintaining muscle mass, balancing blood sugar and decreasing cravings for carbohydrates. Some high protein sources are chicken, fish, grass-fed beef, shrimp or turkey.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/heatherchicken_large.jpg?v=1549337605\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #3d85c6;\"\u003eHeather's Almond Crusted Chicken Tenders \u0026amp; Sweet Potato Fry\u003c\/span\u003e \u003cstrong\u003e\u003ca href=\"https:\/\/intuition4nutrition.com\/almond-crusted-chicken-tenders-and-sweet-potato-fries\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eRecipe\u003c\/a\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan style=\"color: #666666;\"\u003eGluten-free Carbohydrates\u003c\/span\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003eNow of course to keep this gluten-free you want to make sure you are not consuming any carbohydrates with wheat, barley or rye. Carbohydrates include starches and fruit and should make up the other 25% of your plate. These will provide your body with a great source of energy. Although I don’t necessarily think we need a starch at every meal, it can be part of a healthy lifestyle. Some great gluten-free options are rice, potatoes, quinoa, beans or a serving of any fruit of your choice. \u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #666666;\"\u003e\u003cstrong\u003eFat\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eFat keeps you full my friend! Fats are an essential part of your meal. Not only do they help balance hormones but they also aid in the absorption of fat-soluble vitamins A D E \u0026amp; K. Some healthy fat sources to add to your plate are oils, avocado, nuts, seeds, nut butter, coconut or ghee. These don’t need to make up a specific portion of your plate; however, make sure you are using them at each meal. A typically serving would be about 1 Tbsp. of oil or nut butter, 1\/4-1\/2 an avocado and one handful of nuts or seeds.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/heathernutbutter_large.jpg?v=1549337389\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #3d85c6;\"\u003eTry Heather's Coconut Walnut Butter\u003c\/span\u003e\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003e\u003ca href=\"https:\/\/intuition4nutrition.com\/coconut-walnut-butter\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eRecipe\u003c\/a\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #666666;\"\u003e\u003cstrong\u003eAbout the Author \u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003c\/strong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003c\/a\u003e and \u003cstrong\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e\u003c\/strong\u003e for more nutritional tips and information!\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/Heatherbioshot_67e13df2-2786-4379-b189-cd8dd39719c0_large.jpg?v=1543711215\" alt=\"\"\u003e\u003c\/p\u003e","published_at":"2019-02-01T16:13:50-08:00","created_at":"2019-02-01T16:16:33-08:00","vendor":"GlutenfreeGlobalicious Magazine","type":"GF Nutrition","tags":["Easy Gluten-free Recipes","GF Nutrition","Glute-free Nutrition Tips","Gluten-free","Gluten-free Breakfasts","Gluten-free California","Gluten-free Food","Gluten-free Foodies","Gluten-free Health","Gluten-free Los Angeles","Gluten-free Nutrition","Gluten-free Nutritionists","Gluten-free NYC","Gluten-free Recipes","Gluten-free Restaurants","Gluten-free Reviews","Gluten-free Travel Tips","Gluten-free USA","GlutenfreeGlobalicious","GlutenfreeGlobalicious Magazine","Heather DiBiasi"],"price":0,"price_min":0,"price_max":0,"available":true,"price_varies":false,"compare_at_price":null,"compare_at_price_min":0,"compare_at_price_max":0,"compare_at_price_varies":false,"variants":[{"id":9968233283631,"title":"Default Title","option1":"Default Title","option2":null,"option3":null,"sku":"","requires_shipping":true,"taxable":true,"featured_image":null,"available":true,"name":"How to Build a Balanced Gluten-free Plate","public_title":null,"options":["Default Title"],"price":0,"weight":0,"compare_at_price":null,"inventory_management":"shopify","barcode":""}],"images":["\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/20_e91b5032-3d3b-43db-a47b-a65dbe1f245b.jpg?v=1561763786"],"featured_image":"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/20_e91b5032-3d3b-43db-a47b-a65dbe1f245b.jpg?v=1561763786","options":["Title"],"content":"\u003ch1\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eby Heather DiBiasi, MS, RDN\u003c\/a\u003e\u003c\/h1\u003e\n\u003cp\u003eNo matter what lifestyle you follow, it is essential to make sure you are meeting your nutrition needs and giving your cells everything they need to function at their best! Below is my guideline to building a well-balanced plate while following a gluten-free diet. This plate method should have you feeling energized, balanced and ready to take on the day!\u003cbr\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan style=\"color: #666666;\"\u003eVeggies\u003c\/span\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003eAt least half your plate should be veggies, and honestly the more, the better! I’m talking about your non-starchy veggies here like broccoli, tomatoes, cucumbers, asparagus, cauliflower, celery, etc. Vegetables are loaded with water, fiber, antioxidants, and phytochemicals to keep you well.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/heathercarrots_large.jpg?v=1549337159\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #3d85c6;\"\u003eMake Heather's Turmeric Ginger Carrot\u003c\/span\u003e \u003cstrong\u003e\u003ca href=\"https:\/\/intuition4nutrition.com\/turmeric-ginger-superfood-carrots\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eRecipe\u003c\/a\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan style=\"color: #666666;\"\u003eProtein\u003c\/span\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003eProtein should make up about 25% of your plate! This important macronutrient shuts off a hunger hormone called ghrelin! Not to mention it is crucial for building or maintaining muscle mass, balancing blood sugar and decreasing cravings for carbohydrates. Some high protein sources are chicken, fish, grass-fed beef, shrimp or turkey.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/heatherchicken_large.jpg?v=1549337605\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #3d85c6;\"\u003eHeather's Almond Crusted Chicken Tenders \u0026amp; Sweet Potato Fry\u003c\/span\u003e \u003cstrong\u003e\u003ca href=\"https:\/\/intuition4nutrition.com\/almond-crusted-chicken-tenders-and-sweet-potato-fries\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eRecipe\u003c\/a\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan style=\"color: #666666;\"\u003eGluten-free Carbohydrates\u003c\/span\u003e\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003eNow of course to keep this gluten-free you want to make sure you are not consuming any carbohydrates with wheat, barley or rye. Carbohydrates include starches and fruit and should make up the other 25% of your plate. These will provide your body with a great source of energy. Although I don’t necessarily think we need a starch at every meal, it can be part of a healthy lifestyle. Some great gluten-free options are rice, potatoes, quinoa, beans or a serving of any fruit of your choice. \u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #666666;\"\u003e\u003cstrong\u003eFat\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eFat keeps you full my friend! Fats are an essential part of your meal. Not only do they help balance hormones but they also aid in the absorption of fat-soluble vitamins A D E \u0026amp; K. Some healthy fat sources to add to your plate are oils, avocado, nuts, seeds, nut butter, coconut or ghee. These don’t need to make up a specific portion of your plate; however, make sure you are using them at each meal. A typically serving would be about 1 Tbsp. of oil or nut butter, 1\/4-1\/2 an avocado and one handful of nuts or seeds.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/heathernutbutter_large.jpg?v=1549337389\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #3d85c6;\"\u003eTry Heather's Coconut Walnut Butter\u003c\/span\u003e\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003e\u003ca href=\"https:\/\/intuition4nutrition.com\/coconut-walnut-butter\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eRecipe\u003c\/a\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #666666;\"\u003e\u003cstrong\u003eAbout the Author \u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003c\/strong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003c\/a\u003e and \u003cstrong\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e\u003c\/strong\u003e for more nutritional tips and information!\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/Heatherbioshot_67e13df2-2786-4379-b189-cd8dd39719c0_large.jpg?v=1543711215\" alt=\"\"\u003e\u003c\/p\u003e"}

How to Build a Balanced Gluten-free Plate

by Heather DiBiasi, MS, RDN

No matter what lifestyle you follow, it is essential to make sure you are meeting your nutrition needs and giving your cells everything they need to function at their best! Below is my guideline to building a well-balanced plate while following a gluten-free diet. This plate method should have you feeling energized, balanced and ready to take on the day!

Veggies

At least half your plate should be veggies, and honestly the more, the better! I’m talking about your non-starchy veggies here like broccoli, tomatoes, cucumbers, asparagus, cauliflower, celery, etc. Vegetables are loaded with water, fiber, antioxidants, and phytochemicals to keep you well.

Make Heather's Turmeric Ginger Carrot Recipe

Protein

Protein should make up about 25% of your plate! This important macronutrient shuts off a hunger hormone called ghrelin! Not to mention it is crucial for building or maintaining muscle mass, balancing blood sugar and decreasing cravings for carbohydrates. Some high protein sources are chicken, fish, grass-fed beef, shrimp or turkey.

Heather's Almond Crusted Chicken Tenders & Sweet Potato Fry Recipe

Gluten-free Carbohydrates

Now of course to keep this gluten-free you want to make sure you are not consuming any carbohydrates with wheat, barley or rye. Carbohydrates include starches and fruit and should make up the other 25% of your plate. These will provide your body with a great source of energy. Although I don’t necessarily think we need a starch at every meal, it can be part of a healthy lifestyle. Some great gluten-free options are rice, potatoes, quinoa, beans or a serving of any fruit of your choice.

Fat

Fat keeps you full my friend! Fats are an essential part of your meal. Not only do they help balance hormones but they also aid in the absorption of fat-soluble vitamins A D E & K. Some healthy fat sources to add to your plate are oils, avocado, nuts, seeds, nut butter, coconut or ghee. These don’t need to make up a specific portion of your plate; however, make sure you are using them at each meal. A typically serving would be about 1 Tbsp. of oil or nut butter, 1/4-1/2 an avocado and one handful of nuts or seeds.

Try Heather's Coconut Walnut Butter Recipe

 

About the Author 

Heather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her website and Instagram for more nutritional tips and information!

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