Gluten-free diets are rising in popularity, but can be difficult to maintain because of the abundance of gluten in the American diet. For people with celiac disease or a gluten intolerance, maintaining a gluten-free diet means avoiding foods such as bread, pasta, muffins and cakes. With some planning, you can maintain a gluten-free diet without sacrificing your favorite foods.
Grains
Maintaining a gluten-free diet doesn't mean giving up grains entirely. Buckwheat, corn, cornmeal, polenta, quinoa and rice are among several gluten-free grains, according to the Mayo Clinic. Oats are always a controversial item on a gluten-free diet, since they can be contaminated with wheat during processing, and should be avoided unless marked gluten-free.
Staples
Meats, eggs, dairy, fruits and vegetables make up the staples of a gluten-free diet. Today, there are also many gluten-free pastas, breads and snack foods to supplement a gluten-free diet. Although these foods are gluten-free, they are still considered packaged foods. These should be used in moderation and eaten in balance with plenty of whole foods to maintain overall health.
Breakfast
Breakfast can be an easy meal to prepare on a gluten-free diet. Suggestions include: one cup of cooked Quinoa sprinkled with one half cup of fresh fruit, a handful of pecans and a tablespoon of Tbsp. maple syrup; or, a poached egg with one piece of gluten-free toast with a Tbsp. of olive oil and a quarter cup of dried apricots; or an egg white scramble containing four egg whites, one chopped fresh tomato, one cup of fresh sliced mushrooms, one small sliced red onion and one half cup of feta cheese, sauteed in a tablespoon of olive oil.
Lunch
Lunches on a gluten-free diet can rotate among: one can of tuna prepared with a Tbsp. of olive oil, one tsp. of fresh or dried dill and one quarter cup of dried cranberries served on a bed of fresh spinach leaves; or, four ounces of grilled chicken on mixed greens topped with one quarter cup of fresh Pparmesean cheese and one tbsp. of olive oil and one Tbsp. of balsamic vinegar as dressing; or, one gluten-free English muffin with two Tbsp. of almond butter and an apple.
Dinner
As with breakfast and lunches, you can be creative with dinner, mixing and matching a protein with a vegetable and a gluten-free grain. Some suggestions include: tofu sauteed in sesame seed oil and stir fried with broccoli florets, one red pepper, one small white onion and a handful of mushrooms, served with a half cup of brown rice; or, one serving of Quinoa pasta cooked with your favorite freshly steamed vegetables and topped with two Tbsp. of grated Parmesean cheese; or, one baked sweet potato, four ounces of grilled salmon and unlimited steamed kale.
Avoiding Hidden Gluten
When cooking, be careful of sauces and condiments such as soy sauce --- many contain gluten, which is used as a binding agent. When eating out, the simplest way to avoid gluten is to order a protein with vegetables. You can ask your server if rice or polenta dishes can be swapped for pasta dishes, or look for restaurants with gluten-free menus.
References
- The Mayo Clinic: Gluten-free Diet
- "Healthier Without Wheat"; Dr. Stephen Wangen; 2009
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