A balanced gluten free diet

What is a healthy diet?

A healthy diet is one that includes a well-balanced variety of nutritious, wholesome foods from multiple food groups.

Eat carbohydrates for energy...

Starchy foods, such as whole grains and potatoes, provide essential energy as well as fiber, calcium, iron, and some B vitamins. 

Naturally gluten free starches include rice and potatoes. Other starches that usually contain gluten, such as bread and pasta, are available in gluten free versions which help to make it easier to enjoy a healthy, varied diet.

Learn more about Schär breads and rolls at https://www.schaer.com/en-us/products/bread-bakery

Five a day for good health...

Eating at least five portions of fruit and vegetables each day will help you get the fiber, vitamins, and other essential nutrients you need as part of a healthy diet. Whether you choose to eat them fresh, frozen, dried, or canned in juice (rather than syrup), they all count. Just remember that dried fruit is very high in sugar, and potato is included as a starch, and isn’t one of your five a day.

What counts as a portion? 

Fried and fatty foods

We all need a certain amount of fat in our daily diet. But some fats are healthier than others. Eating too many saturated fats, like those found in butter, margarine, cheese, and fatty meats like sausages and burgers can increase your risk of heart disease and other conditions. Healthier choices include foods containing mono-unsaturated fats instead, such as olive oil, avocado oil, reduced fat cheese, and lean meat like chicken (without the skin).

Easy ways to lower your saturated fat intake include grilling instead of frying, and using skimmed and semi-skimmed milk and dairy foods instead of full fat options.

Sugar

Sugary foods tend to be high in empty calories that have little nutritional value. To satisfy a sweet tooth, it’s healthier to choose reduced sugar foods and drinks, or look for naturally sweetened options. Remember to check and make sure that they’re gluten free too. 

Salt

A pinch of salt can help bring out the flavor in your food, but too much in your diet can contribute to high blood pressure. Over time, this can lead to heart disease or a stroke. Processed foods such as soups, sauces, and ready meals are often high in salt, which is labelled as sodium on nutritional panels. The recommended sodium intake for an adult is no more than 2,400 mg a day. Look for low sodium options or check the sodium content to make healthier choices. When you’re preparing meals at home, you can leave out the salt during cooking and let people add their own amounts at the table.

Use plenty of herbs and spices for fuller flavors.

Alcohol

Traditional beer contains gluten, although gluten free beers and lagers are becoming more widely available. Wine, whisky, port, sherry, cider, liqueurs, spirits and champagne are all gluten free and celiac friendly. Best enjoyed in moderation, of course.

How much is a unit?

More healthy eating tips

• Choose healthy food that you enjoy

• Keep your diet interesting with lots of variety

• Eating slowly makes it easier to feel when you’re full

• Eat foods rich in starch and fiber

• Include plenty of fruit and vegetables with meals and as snacks

• Moderate portions of fatty foods 

• Sugary foods and drinks are ok as an occasional treat

• Use salt sparingly and enjoy salty foods such as cheese, bacon, and crisps in moderation