Maintaining enough calories on a gluten-free diet is about balance. The same food groups will be covered as if you were not gluten free. However, choosing gluten free options within those food groups is the challenge. You will find consuming enough calories on a gluten-free diet painless after learning five simple steps.
Step 1
Choose gluten free grains and seeds. Quinoa and amaranth are gluten free "grain-like" seeds , whereas, buckwheat, corn, millet, and rice are gluten-free grains. Choose these as carbohydrate options.
Step 2
Make your own breads, crusts, and desserts using a combination of gluten-free flours. Brown rice, potato, nut, millet, amaranth, bean, arrowroot, buckwheat, corn, tapioca, sorghum and quinoa. All are gluten-free flour options for enjoying savory gluten-free breads and goodies.
Step 3
Include a variety of protein sources in your diet. Fresh fish and seafood along with poultry and red meat are naturally gluten free. Incorporate milk, cheese, eggs, tofu and beans as additional sources of protein.
Step 4
Choose healthy fats such as olive and canola oils for cooking and baking. Nuts, seeds and avocados also are healthy fat options.
Step 5
Consume plenty of fruits and vegetables. Raw fruits and vegetables are gluten free and provide your body with nutritious calories. You may consume these in liberal amounts.
Tips and Warnings
- Always read labels carefully. Pre-flavored boxed foods often include gluten-containing ingredients. For example, watch for words such as amino peptide complex, barley derived, hydrolyzed wheat protein, oat extract and wheat bran extract. Familiarize yourself with terms that may indicate the presence of gluten in a product. Purchase grains and seeds in their purest form. Add seasonings at home.
- Bacon, sausages, imitation seafood products, and pre-made meat or veggie burgers often contain glutenous fillers. Pre-cut fruit and vegetables may have been prepared with gluten-contaminated utensils. Buy foods whole and cut them yourself.
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