Gluten- and Dairy-Free Diet

Posted: December 6, 2011 in Diet and Nutrition

My aunt asked me to come up with a gluten and dairy free weight management diet plan so I’ve been doing some research. As with all my diets, I will say that I am not a certified nutritionist, all of my advice comes from research and years of being an athlete. So if you need absolute professional opinion, see a nutritionist or dietician.

Here is some general info about Celiac’s Disease and gluten free diets:

So aside from being careful not to eat foods that contain gluten, you also have to be careful not to eat things that have been processed in the same place as foods that do contain gluten, which is probably the hardest part. So my suggestion would be to try to cut most of your processed carbs. Potatoes and rice are good staples; however, I would keep this to a minimum if you are trying to lose weight. Try to fill your carb quota on fruits and veggies instead!

First, use this link to see approximately how many calories you need to take in each day based on your height, weight, gender, and whether you want to lose or maintain weight:

This should give you a good idea approximately how much to eat during the day. You should then try to spread these calories out as evenly as possible throughout the day. An example of a good “gluten free day” could go something like this:

Breakfast: Udi’s toast, eggs, fresh fruit, juice/water

Morning snack: yogurt, fresh fruit, and gluten-free granola/muesli

Lunch: Grilled chicken salad with olive or avocado oil based salad dressing, fruit. If on the go, Amy’s has great frozen gluten-free foods, too!

Afternoon snack: Beet hummus and gluten free pita chips and/or carrots

Dinner: Fish or chicken with asparagus artichoke salad. You can add risotto or rice with it, as well. Finish it off with a fruity frozen yogurt if you can tolerate the dairy or try a sorbet. I especially like the little frozen fruitsicles that Power of Fruit makes. I get them all the time and didn’t even realize they were certified gluten-free! I got them because on the back of their box it says this:

“Ingredients: Strawberries, cranberries, blueberries, mango chunks, pineapple, bananas, white grape juice concentrate, water and nothing else. No added sugar, color, or preservatives. None. Zero. Zilch.”

I love it!! In fact I’m going to go get one now…

There are also plenty of websites with gluten free recipes and many companies are now coming out with gluten free products. So find foods you like and figure out how to make or buy them gluten free! And to end this post, here is a Q&A with someone who found out they had Celiac’s Disease and how he has worked around it and still enjoys life, including food. Great article!


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