The universal laws of nutrition
Children and adults with celiac disease should not renounce to the pleasure of food, because today the gluten-free menus have nothing to envy to the menus for those who don’t suffer from food intolerances. A gluten-free diet provide well-being, health and the same pleasure of sitting at the table that everyone feels.
Just follow some simple recommendations.
In this way it sounds like a constraint. Actually, children suffering from celiac disease, but adults as well, are naturally led to develop a greater sense of responsibility and a more severe discipline in observing their particular diet. Of course, loosening up sometimes is good for the mood and release the stress of a life with some additional rules.
But, in general, people living without gluten are used to a certain nutritional routine, which must be satisfying, balanced, nutritious and healthy.
The basics of nutrition
A celiac child early learns to explore food and to understand the mechanisms that underlie nutrition. Laws that apply to everyone and everyone should know.
First of all, the ideal is to eat five times a day: three main meals and two snacks. In this way the organism is given the opportunity to assimilate the substances in the best possible way and to gain the required energy throughout the day.
But how do you choose what to eat and when?
The right combination of proteins, fats, vitamins, carbohydrates, water, minerals and fibers is the basis of a complete nutrition. And it is the basic structure on which to build your own gluten-free day. Let's discover together the large groups of foodstuff and the function that each of them carries out.
The most important components of every meal, which are also the main energy suppliers of our body, are pasta and bread (which for celiacs must be strictly gluten-free). They are rich in carbohydrates and starch, contain vitamins, minerals and fibers.
Cereal-based foodstuff, such as gluten-free bread and pasta, potatoes and rice, contain many substances that quickly supply energy to your body and make you feel full. Each main meal you eat should include a foodstuff from this group, that is three portions a day.
Meat, fish, eggs, legumes, milk and derivatives
Meat, fish and eggs contain many nutrients necessary for your body to grow. Legumes, such as beans, lentils and peas, are also healthy foods. Everyday you should eat a portion of fish or meat, preferably lean meat or white meat. Twice a week, to vary a little, you can accompany it with vegetables. Eggs should be eaten no more than twice a week. Milk and its derivatives, like yogurt and cheese, are very good for bones and teeth, because they contain calcium, a very precious mineral for your body. They are especially indicated for breakfast and snacks.
Fruits and vegetables
It is well known that fruits and vegetables are very healthy foods. This is because they contain many healthy nutrients: vitamins (very important for growth), minerals, microelements, water and fibers. Every day three portions of vegetables and two of fruit should be consumed.
Confectionery, snacks and fatty foods
Gluttony is allowed, provided that you don’t go too far with confectionery, salty snacks and sugary drinks: if consumed in excessive amounts they are bad for your health and, not least, make you fat.
Fats and oils, considered by many people as unhealthy ingredients, contain important substances, necessary for the body, but they should be consumed in moderation. The best oil is vegetable oil, like olive or seed oil. Animal fats, such as butter, are not so good for health, so it is better to limit their consumption. Even in cured meats, creams and confectionary, unhealthy fats are hidden, so try to be careful.
Every day you should drink from 1 to 1.5 liters of liquids, to provide the cells the right amount of mineral salts and water. You can choose between tap water, mineral water, fruit infusions or unsweetened herbs, diluted fruit or vegetable juices. It is necessary to limit the consumption of coca-cola and other sugary drinks, which contain high amounts of sugar and other unhealthy ingredients.
There are no healthy foods and unhealthy foods. It is important to find the right measure of things. We all like sweets and it is essential for the mood to loosen up to these moments of indulgence and joy. In the gluten-free menu, therefore, we can insert a gluten-free cookie or snack. The ideal moment is after a meal or a snack. Provided that, afterwards, you brush your teeth well.
Not only “what”, but also “how” children eat is important. This means: no express breakfast on the doorstep or while going to school, no fast-food lunch and no binge in front of the TV. Expert advice is to sit down at a nice inviting table and have enough time to enjoy the meal.