Celiac disease is a condition characterized by an allergy to gluten and can only be treated by the complete and strict elimination of gluten from the diet. Gluten intolerance is also on the rise. Gluten is a protein found in grains, especially in wheat, barley, rye and oats. Many processed foods also contain traces of gluten, so reading labels is important to completely eliminate gluten from your diet.
Breakfast
Many of the traditional breakfast foods contain gluten, whether it is bread, breakfast cereals, bagels, pancakes or muffins. For a gluten-free breakfast, you can find gluten-free alternatives to your favorite breakfast foods --- breakfast cereals, granola or breads --- and use gluten-free flour to prepare your own baked goods. Alternatively, you can opt for a grain-free breakfast, which could be based on vegetables, fruits, milk, yogurt, protein from eggs, cheese or lean meat and healthy fats. For example, a gluten-free breakfast could be scrambled eggs with mushrooms and spinach accompanied by a fruit salad and plain yogurt. Always check the ingredient list to ensure there is no gluten in your yogurt. You could also have turkey slices with cheese cubes and cherry tomatoes or a smoothie made with milk, berries, banana and peanut butter.
Lunch
For lunch, the simplest options may be to bring leftovers from last night, which you have prepared without any gluten. You can also bring a gluten-free soup. It is best to prepare it yourself because canned or preprepared soup often contain traces of gluten. Prepare your soup without noodles or pasta, but you can add rice or potatoes, which are two good gluten-free sources of carbohydrates. Add plenty of vegetables, and include a source of protein, such as 1 to 2 oz. of cheese. You can also bring a salad to work. Skip the croutons and prepare your own salad dressing or vinaigrette to avoid gluten. For example, you could fill a large container with leafy greens and nonstarchy vegetables topped with chicken breast, a salmon fillet, hard-boiled eggs or cheese. Add avocado, fruits or nuts if you like. Prepare your dressing with extra virgin olive oil and your favorite vinegar.
Dinner
To have a healthy and balanced dinner, half of your plate should be vegetables. Choose fresh vegetables and avoid the ones that are seasoned with ingredients that could contain gluten. Your source of carbohydrates can be potato, rice or quinoa. Gluten-free pasta or gluten-free breads are also good options for carbohydrates. Accompany your dinner with a protein, such as chicken, turkey, fish, seafood or lean meat. Avoid protein options that are marinated, breaded, seasoned or in sauce, because they are likely to contain gluten.
Snacks
You can find plenty of gluten-free snack options if you avoid processed foods like granola bars, muffins, crackers, cookies and potato chips. Instead, go for real foods, because most of them are gluten-free. For example, a piece of fruits, carrot sticks dipped in homemade hummus, cheese, a handful of almonds or natural peanut butter spread on celery sticks constitute healthy snacks for your gluten-free diet.
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