People with celiac disease or any degree of gluten intolerance may grow frustrated over the feeling that they can't eat a wide range of foods, according to MayoClinic.com. You may find that with some creativity and the willingness to experiment, eating a gluten free diet isn't as difficult as you once thought. As more people discover that they have some degree of gluten sensitivity, companies are heeding the call to produce foods without this harmful ingredient.
Breakfast
A healthy breakfast doesn't have to include breads, waffles or other gluten-laden foods, according to the Gluten Free Chef. Make fruit smoothies with milk, fruit, ice and a few drops of honey for a quick, on-the-go meal. If you have more time to eat a sit-down breakfast, try cooking eggs a variety of ways. Coat a small baking dish with cooking spray, add a couple of scrambled eggs and top with cheese. Bake in a 350 degree oven for approximately 10 minutes for a delicious, nutritious meal. For even more nutrition, add a piece of fruit. If you prefer cereal for breakfast, try gluten-free muesli with fruit and milk. Look in your grocer's freezer section for gluten-free waffles and pancakes.
Lunch
You may have gotten into the habit of eating sandwiches for lunch because they're so easy to eat on the run or at your desk. If you need to remove gluten from your diet, try packing a salad instead. Start with a bed of greens. Top with a variety of fresh vegetables, such as broccoli florets, tomatoes, bell peppers, onions, sliced zucchini, summer squash, carrots and anything else you like. If you're a meat eater, you can chop up some leftover meat from the previous night's dinner. Read salad dressing labels and look for the gluten-free banner to make sure you don't have hidden gluten in the list of ingredients. Instead of croutons, sprinkle seeds or nuts over your salad for protein-packed crunch. If you feel you must have a sandwich, ask your grocer for gluten-free bread that is made with buckwheat, rice flour, quinoa or millet.
Dinner
Dinner may be the easiest meal to eat gluten free, since you don't need to worry about eating quickly or transporting the food to your office or school. Meat, poultry and fish are free from gluten. If you fry meat, avoid dredging it in regular flour that has gluten. You're better off baking, grilling or sautéing without a coating. Read the labels of any prepared sauces you put on your meat. Potatoes, rice and corn provide carbohydrates without gluten. You may be able to find a variety of gluten-free pastas on your grocer's shelf or at the health food store. If not, ask if they can order some.
Snacks for the Gluten-Free Diet
Gluten-free snacking is another challenge. Most crackers and breads have gluten, but that shouldn't stop you from having cheese and crackers, if you're willing to experiment with different grains. Eat cheese with rice crackers and peanut butter with rice cakes. Fresh fruits and vegetables are gluten free. If you like to dip them, don't forget to read the labels.
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