Wednesday 3 June 2015

Eat Well and Stay Healthy on the Gluten-Free Diet

It isn’t always easy to adjust to the gluten-free life. But there are commonsense ways to make it much simpler. These tips will help you love gluten-free living.

1. Be patient.

Almost everyone is overwhelmed by the challenge of eating gluten free. Initially it might seem like the diet eliminates all the food you love to eat. Or you might feel surrounded by gluten and unsure if it’s safe to eat anything. It could take up to six months to begin to feel comfortable with the diet and confident about your food choices. So don’t expect to get it all straight overnight.

You may experience grief over having to give up foods you have eaten all your life. Don’t worry, it’s normal. You will almost certainly make mistakes at first and eat food that contains gluten. This is also normal. And a few mistakes won’t kill you. Time is on your side and the lifestyle will get easier as you learn more and gain confidence in your choices.

2. Be positive

Concentrate on what you can eat, not on what you can’t eat. Remember that most of the nutritious foods you are supposed to eat to stay healthy are gluten free. This includes plain meat, fish, poultry, beans, eggs, vegetables, fruits, rice, nuts and legumes, not to mention rice, corn and soy. Plain spices and herbs are also gluten free as are plain fruit juices, milk, coffee, tea, wine and distilled alcoholic beverages. Later, when the insecurity fades away, you can go beyond plain. On the other hand, just because something is gluten free, does not mean it is good for you. Cool Whip, for example, is gluten free. Junk food is still junk food whether it’s gluten free or not.

3. Don’t cheat

Now is the time to decide you are not going to cheat. You will be tempted. At some point you might start thinking the diet just isn’t worth it, especially if you weren’t very sick when you were diagnosed. You might decide there is simply too much gluten around to avoid, so you might as well go ahead and eat it. You might not want to stand out or make a fuss when you are eating with others.

Source : www.glutenfreeliving.com/gluten-free-foods/diet/25-ways-to-eat-well-and-stay-healthy-on-the-gluten-free-diet/

Gluten-Free Substitutes

Many items that usually contain gluten have gluten-free alternatives that are widely available in most grocery stores, and make living gluten-free much easier. Keep in mind, however, that minimally processed fresh foods are a crucial part of a healthy gluten-free diet. It is very important to base your diet around fruits, vegetables, meats, and other healthy food groups listed above.

Many commercially available products are labeled “gluten-free,” but there will be some that are not; this is why proper label reading is important. It is also important to remember that “wheat-free” does not necessarily mean “gluten-free.” Be wary, as many products may appear to be gluten-free, but are not (see Sources of Gluten).

As a rule, traditional wheat products such as pastas, breads, crackers, and other baked goods are not gluten-free. However, there are many gluten-free options available that use alternative flours and grains. Health food stores have a wide variety of options, but commercial grocery stores are also beginning to carry a sizeable number of gluten-free products. Often, gluten-free bread can be found in the freezer section. Additionally, there are gluten-free flours and flour blends available, allowing you to bake your own bread.

Source : celiac.org/live-gluten-free/glutenfreediet/food-options/99

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