The researchers found that the most successful motivation for sticking to a healthy. Eating foods high in dietary fiber can help you stay regular, lower your. Ways to Eat Well and Stay Healthy on the Gluten- Free Diet. It isn. But there are commonsense ways to make it much simpler. These tips will help you love gluten- free living. 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. It could take up to six months to begin to feel comfortable with the diet and confident about your food choices. You will almost certainly make mistakes at first and eat food that contains gluten. And a few mistakes won. Time is on your side and the lifestyle will get easier as you learn more and gain confidence in your choices. Be positive. Concentrate on what you can eat, not on what you can. 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. At some point you might start thinking the diet just isn. 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. Let. Now only will it make you feel better than you ever have before, it will also protect you from the risks you face if you continue to eat gluten . But once you develop some perspective on the diet and acquire knowledge about ingredients, you. These days people follow all kinds of diets . Maybe they have diabetes and need to keep track of their carbohydrates. Or they are trying to lose weight or save money. Stick to your vow not to cheat. Treat yourself to a favorite gluten- free comfort food when the going gets rough. Eating a nutrient-rich diet may help to shield your. When You Need Help Sticking To Your Diet KidsMake connections. Get in touch with a support group. There are local support groups all over the country, all loosely connected. Most are wonderful sources of information, understanding and practical details. If your doctor or dietitian can. Most support groups need more help than they get. And most offer a great deal more to individuals than each person can possibly put back in. If you. Gather information. Learn everything you can about the gluten- free diet. This will involve time and effort and eventually it will mean sifting through conflicting information to try to separate the accurate information from material that is inaccurate or unfounded. Naturally we recommend Gluten- Free Living. It is the best source of reliable information currently available. Anyone who has a computer can become an instant expert. This is true in any area and you just need to be skeptical. That said, the Internet can be an excellent starting point for your information search. Our website is reliable and informative. You might also want to purchase a basic book on celiac disease and gluten sensitivity. We recommend Celiac Disease: A Hidden Epidemic by Peter HR Green, MD and Rory Jones. This book clearly and comprehensively covers all the basic medical and other information you need to know to live a happy, healthy gluten- free life. Buy a cookbook. Buy at least one specifically gluten- free cookbook. It will offer recipes that are exclusively gluten free. But it will also provide basic details about the peculiarities of gluten- free cooking and baking. Anything by Carol Fenster, Bette Hagman or Connie Sarros is sure to be good. But there are plenty of other authors to choose from. Meanwhile, do not throw out the cookbooks you now have. As you become more and more informed, you. Shop around. Check out all your local supermarkets, health food stores or other shops that sell food. Gluten- free foods are getting more shelf space in supermarkets every day. At the same time, continue surfing the Internet to discover new sources of gluten- free products. At this point, you will probably be amazed by how many gluten- free products there are. These days you can find a gluten- free version of almost anything. You. Amazon can be very economical when you buy in bulk. So if you have storage space at home, check what. Develop supermarket savvy. Learn to navigate the supermarket. Select one or two items you would like to be able to eat and check them out. Almost all food processors have 8. Bring your cell phone to the supermarket and gather detailed information on the spot. The next time you shop, you can select one or two more items to check up on. If you have a smart phone, there are a number of apps that enable you to check the gluten- free status of a product right on your screen while you are at the supermarket. Don. Look through the frozen food cases for gluten- free items. Although aisles that contain bread, cake or cookies used to be barren of gluten- free items, you might find a few gluten- free choices depending on how your store stocks gluten- free foods. Some, like Wegmans, put all the gluten- free products together. Others, put gluten- free cookies in the general cookie section and gluten- free bread in the bakery department. Cereal, too, usually contains gluten. But recently a few companies have reformulated some popular products to be gluten free. You can find gluten- free Chex products as well as gluten- free Rice Krispies and Fruity and Coco Pebbles. Check the label carefully to make sure you pick up the right ones. Become a label expert. Labels are the key to finding safe gluten- free food. It tells you a product is made with gluten- free ingredients and can be a short cut for finding foods that fit in your gluten- free diet. Be aware that current U. S. Once approved, the FDA- approved label will set specific standards for foods labeled gluten free and take cross contamination into account. Meanwhile, if you want more exacting standards for items labeled gluten- free, look for a certification seal from the Gluten Intolerance Group or the Celiac Sprue Association. Look for any wheat, rye, barley, malt or oats. Under the Food Allergen Labeling and Consumer Protection Act, wheat always has to appear on a label when it is used in any form in a food regulated by the FDA. So if an ingredient, modified food starch for example, is made with wheat it will clearly say so on the label. The word wheat can be in the ingredients list or in a Contains statement that follows the ingredient list. Foods that contain wheat are not gluten free unless the wheat is found in a highly processed ingredient from which the harmful protein has been removed. This includes maltodextrin, glucose syrup and citric acid. Barley, rye and oats are not covered by the allergen labeling law. Barley is also usually included in the ingredients list when used, though it may be called malt, malt flavoring or malt extract and should be avoided. Oats that are not specifically labeled as gluten- free are highly likely to be cross- contaminated and are not gluten free. Some foods also have advisory statements, like . Some companies use them broadly for legal protection and others use them to warn allergic consumers about a real risk in the processing of a food. On the flip side, you may see statements like . Look for a GF certification seal. When you are looking for gluten- free products, a seal of approval from one of the groups that certify gluten- free foods can give you an increased level of confidence in their safety. The Gluten Intolerance Group and the Celiac Sprue Association both offer certification for products that meet their standards. In addition, GIG auditors review ingredients and do an on- site inspection. CSA puts its recognition seal on products that test to less than 5 ppm of gluten. CSA also reviews the process, equipment and ingredients a company uses. For the gluten- free consumer, these seals guarantee that gluten cross- contamination from all sources, including growing, harvesting, transportation and processing, is measured and limited. Solve the bread challenge. Bread. You can buy a variety of ready- made gluten- free breads. Some supermarkets and most health food stores carry them, as do chains like Whole Foods or Trader Joe’s. Or you can order on the Internet. If you like to bake, you can bake your own bread. To make the job easier, consider buying a bread machine. With a bread machine and a ready- made bread mix or gluten- free baking supplies, you will always have fresh gluten- free bread available. The delightful aroma of baking bread will instantly make you feel better about going gluten free. Although bread machines may seem expensive, they can be especially helpful in the gluten- free kitchen and may save you money in the long run. Initially the taste and consistence of gluten- free bread might seem odd, but don. Try all gluten- free food at least twice. Base your GF decisions on facts. It. We include chewing gum, stamps and envelopes and toothpaste in this category. Customize your kitchen. Develop a plan for your kitchen that will protect gluten- free food from contamination. Although celiac disease does tend to run in families (see 2. If you can, buy two containers of spreadable staples like butter, mayonnaise, peanut butter, jellies and cream cheese, and designate one of the two for gluten- free use. This will prevent gluten- containing crumbs from getting mixed in and then spread on gluten- free bread. Another way to prevent contamination is by using a clean spoon to remove spreads from a container and then spreading with a knife. Some families buy bright tape or neon stickers and stick them on everything that is or should remain gluten free. You might also want to keep all the gluten- free foods in one place in the refrigerator or cupboard and even designate a portion of the kitchen counter for preparing gluten- free foods.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
June 2017
Categories |