How can I have a balanced diet despite having coeliac condition?

A gluten-free diet can be healthy, tasty and balanced.

Thanks to the variety of products made from gluten-free grains which are available today and the many foods that are naturally gluten-free, coeliac sufferers can enjoy a balanced diet.
A strictly gluten-free diet that is also balanced will completely meet your needs in terms of nutrients, vitamins and minerals.

A varied diet is important to remain healthy and fit. A healthy daily diet can be illustrated with a pyramid. It is divided into various layers, each layer comprising a group of food items. The food in the lower pyramid layer (vegetables and fruit) should be eaten in greater quantities than those in the upper layer (fats).

The following 10 rules established by the German association for nutrition (DGE) apply also to those affected by coeliac disease:

1. Focus on plant-based foods: Eat a colorful variety of plant-based foods. The core of your diet should rely on vegetables, fruits, legumes (beans, lentils), and nuts.
2. Choose whole grains: Select whole-grain products for bread, pasta, and rice. They keep you full longer and provide more nutrients.
3. 5 a day (Fruits & Vegetables): Consume at least five portions of vegetables and fruits daily.
4. Moderate animal products: Limit animal-based foods. Consume up to two servings of dairy, one to two portions of fish per week, and limit your total meat consumption to 300 g per week.
5. Use healthy fats: Prefer vegetable oils like rapeseed oil and margarines derived from them, while being mindful of "hidden" fats in processed foods.
6. Reduce sugar and salt: Avoid sugar-sweetened beverages and foods. Limit salt intake (use iodized or fluoridated salt) and flavor your dishes with herbs and spices.
7. Make water your primary drink: Drink about 1.5 liters of water or other calorie-free beverages, like unsweetened tea, per day.
8. Cook gently: Prepare dishes carefully—cook food as long as necessary but as short as possible, using minimal water and fat. Avoid burning food.
9. Eat mindfully and enjoy: Take your time while eating. Eating slowly promotes a feeling of fullness and makes meals more satisfying.
10. Stay active and watch your weight: Combine a healthy diet with daily physical activity to maintain a healthy weight and support your bone health.

Our menu proposals facilitate the first steps into a gluten-free diet. The dishes are easy to prepare and can be used as desired, according to one’s taste or preference, as a basis for other dishes. There are also numerous recipe books for gluten-free dishes. Let your fantasy run wild in the kitchen!