Starting a gluten-free diet can be overwhelming. Many familiar and favorite foods, such as bread, pizza and pasta, are off-limits. Many foods are both nutritious and naturally gluten-free. As long as you choose a variety of foods from all the major food groups, you can still obtain proper nutrition and adhere to a gluten-free diet.
Significance
According to the National Foundation for Celiac Awareness, 2.8 million Americans suffer from celiac disease, an autoimmune disease that causes damage to the small intestine and prevents proper absorption of nutrients. Symptoms vary widely, but it often appears as digestive problems, skin rashes and weakness. Gluten, the protein found in wheat, barley and rye, causes the condition to erupt in sensitive people. The only treatment for celiac is to avoid all products containing any trace of gluten. In addition to flour-based foods, this also includes products derived from wheat or barley, such as beer, soy sauce and barley malt syrup.
Types of Foods
A nutritious, gluten-free diet includes a variety of foods from all the basic food groups. Fresh fruits and vegetables, lean proteins, dairy, nuts and plant oils are all gluten-free. Although flour-based grains, such as whole-wheat bread and barley, are not allowed, other grains, such as brown rice, quinoa, amaranth, millet and teff, are naturally gluten-free. These grains are also available ground into flour and baked into gluten-free breads, cookies and crackers.
Nutrition Considerations
A gluten-free diet can easily include all the nutrition you need daily, especially if you avoid processed foods. Stick to the USDA's Food Pyramid guidelines. Eat a minimum of 2 ½ cups vegetables, 1 ½ cups fruits, 5 oz. protein, 3 cups dairy and six 1/2-cup servings of grains daily. The USDA advises half of these grains be whole grains, and gluten-free options, such as brown rice and teff, count as does gluten-free, multi-grain bread.
Concerns
A gluten-free diet should feature whole, natural foods instead of processed foods, such as meal kits, frozen dinners, take-out and bottled dressings and sauces. Many processed foods contain wheat ingredients that are not obvious, such as barley malt syrup, wheat gluten as a thickener or flour as part of spice blends. If you are unsure about a product's gluten-free status, it is best to avoid it altogether.
Menu Options
Nutritious gluten-free breakfasts could include a smoothie made with a medium banana, 1 cup frozen strawberries and 1 cup of soy milk for a total of 255 calories, 3.5 g fat, 7 g protein and 50 g carbs. If you need more calories, eat two scrambled eggs for another 12 g protein, 10 g fat and 150 calories. Other breakfast options are omelets, pancakes made with gluten-free baking mix or just a handful of nuts with string cheese and a pear.
At lunch, make gluten-free tacos using two corn tortillas, ½ cup black beans, salsa, sliced avocado and ¼ cup shredded cheese for 499 calories, 24 g fat, 53 g carbohydrates and 9 g protein. Salads and homemade soups made with rice and vegetables are other lunchtime choices.
Dinnertime might include 1 cup brown rice, 3 oz. chicken breast roasted with mushrooms and onions and steamed vegetables for 347 calories, 1 g fat, 50 g carbohydrates and 24 g protein. Grilled or roasted fish or lean beef are other protein options.
Snack throughout the day on foods, such as low-fat yogurt and cottage cheese, fresh fruit, nuts -- without commercially added seasoning -- gluten-free crackers, chips or hummus.
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