Celiac and What to Eat

It is just as important to eat the right combination of gluten free foods as it is to avoid gluten.

The best thing you can do for your body is to stay away from processed foods (although there will be times you must consume them) Things like dips, seasonings, flavourings, dressings and excess sodium in canned and pre-packaged goods have a risk of containing gluten (or cross contamination) and most likely contain additives and preservatives that are hard on your digestive system.

The key nutrients you need to look for in your food choices are fibre, vitamin C, minerals, beta-carotene and other carotenes, flavonoids, antioxidants, B vitamins, omega-3 fats, protein, selenium, magnesium, iron and zinc.  The benefits of eating foods high in these things are decreased risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure and diabetes. You will also feel better and have more energy.

Try to eat 3 to 5 (1/2 cup) servings of colourful, raw and cooked vegetables. Include a wide variety.

2 to 4 (1/2 cup) servings of fruit should be consumed each day as well.

When choosing gluten free flours, try to aim for whole grains such as amaranth, brown rice, buckwheat (No gluten, I promise), millet, teff and Quinoa.  You will require 2 to 6 (1/2 cup) servings each day. You can also include oats if they are certified gluten free.

Nuts and seeds should be consumed in one ounce servings 3 to 7 times per week. Remember variety is the spice of life, so buy a broad range such as walnuts, almonds, pecans, cashews, brazil nuts, hazel nuts, sesame seeds, sunflower seeds, pumpkin seeds and flax. (Unsalted is best)

Legumes are a great source of fibre, iron, zinc, and potassium and you should be eating ½ cup  5 to 7 times per week.  There is a wide variety of legumes available including black beans, pinto beans, kidney beans and navy beans to name a few.

You would be best to buy dried beans with no flavourings and cook them yourself. (Don’t forget to soak them overnight first)

For protein, try fish, boneless, skinless chicken breasts, and lean beef.

Stay away from deep-frying.

Another thing I feel I should mention is always check your labels, even on foods you have had before.  Manufacturers can change the ingredients without warning.  Remember, if something says wheat free, it could still contain gluten!

If you are unsure of a product, contact the manufacturer and ask.

The American food pyramid and the Canadian food guide are both great places to find what your requirements are as well.


One thought on “Celiac and What to Eat

  1. Pingback: Celiac and What to Eat | CookingPlanet

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