Is being more health conscious one of your New Year’s resolutions? Did you know that the commissary is equipped to feed any diet?
Going gluten free in 2014 doesn’t have to be complicated or expensive. No need to break the bank or even shop out in town. Your local commissary is filled with Gluten Free products to help you make the healthy switch.
How do you start to implement a gluten free diet? Here are a few tips on going gluten free from Heinz nutrition website and some great tricks from gluten free families.
What ingredients and foods contain gluten?
These are foods and ingredients that you need to avoid while maintaining a gluten free diet.
• Graham flour
What are safe grains and foods for Gluten Free diets?
These are grains and foods that are gluten free and can be included in your new diet.
• Bean flours
• Chickpea flour
• Corn grits, cornmeal, corn flour, cornstarch, corn bran, corn on the cob
• Flax seed
• Nut flours
• Oats (pure, uncontaminated)
• Potato flour, potato starch
• Rice (flour, brown rice, white rice, wild rice, rice bran)
• Soy (flour, soybean)
• Tapioca (pearls, flour, starch)
Safe Gluten Free Food Groups
When looking at meal planning these are great guidelines to plan meals based on the basic food groups.
• Fruits and vegetables (in their natural state, fresh, canned or frozen), fruit juices
• Meat, poultry, eggs, nuts, legumes (in their natural state), nut butters
• Milk, most plain or fruit yogurt (with no granola), cheese, ice cream/puddings with no cookies or brownies
• Fats: oils, butter, margarine, mayonnaise
Packaged Foods: Look for “Gluten-Free” next to or below the ingredient list. There is no one tip to choosing gluten free packaged foods. Be informed, read packages and do research before shopping and meal planning.
Does a gluten free diet have to be bland? No, absolutely not! Some spices and condiments (like Heinz Ketchup) do not include gluten. Other additions to meals include some vinegars, lemon/orange zest, etc. that can add flavor to any family meal.
Is eating out a no-no? Of course not!
Many restaurants are becoming more flexible and offering gluten and allergen free options to guests. Check the menu online ahead of time and call ahead if needed.
When in doubt go for plain foods (no gravy, sauce or breading) and don’t be afraid to ask questions. Make sure that the food you order isn’t cooked in the same area or cookware with non-gluten-free foods.
Quick Gluten Free Snack Ideas
Here are a few quick snacks for mom, dad or kids’ after school ideas.
• Turkey and cheese rollups
• Fruit tray
• Veggie tray
Gluten Free Tricks of the Trade
Are you making these mistakes and affecting your Gluten Free diet?
• Have 2 of any food that may be “double dipped” (dressing, peanut butter, etc.) because cross-contamination can occur from bread crumbs/crackers that may be on utensils.
• Create a “self-serve snack area” where kids (or adults) can quickly grab gluten-free options. For kids, a low shelf or cabinet works great.
• Have a separate set of cookware for gluten free items if your family is planning on preparing meals with gluten as well. Food should be cooked in pots and pans that have not been used for gluten filled ingredients to prevent cross-contamination.
• Be the “snack mom”! For kids’ sports and activities it might be a good idea to volunteer to bring snacks or provide a list of gluten free foods.
How Heinz is making going gluten free a breeze:
• A variety of Heinz Ketchup, Condiments and Sauces do not contain gluten.
• Heinz also offers convenient options for gluten-restricted diets, including; Ore-Ida® frozen potatoes, and Smart Ones® Frozen Entrees.
• For people who follow a gluten-free diet, Heinz is making it easier to make the right choices by clearly labeling all ingredients in their products.
• Heinz also offers designated “Gluten-Free” products for peace of mind and easy shopping.
• Heinz Nutrition Website
• Heinz gluten free products
• Academy of Nutrition and Dietetics
• American Celiac Society
• Celiac Disease Foundation
• Gluten Intolerance Group