Food & Fitness

Even when you are gluten-free, your meals can still be balanced and delicious! Below are some examples of meals you can eat throughout the day:

Breakfast

• 1 piece of gluten-free toast with peanut butter and a small bowl of fresh berries
• Egg white omelet filled with low-fat cheese and sautéed mushrooms, onions, and peppers
• Fruit smoothie made with low-fat milk and yogurt free of gluten additives
• Gluten-free cereal with low-fat milk and a small piece of fresh fruit

*Add coffee with artificial sweetener and low-fat milk to any of these!

Lunch

• Tuna salad made with light mayo on gluten-free crackers or gluten-free whole grain bread
• Spinach salad with tomatoes, carrots, and grilled chicken tossed in a light gluten-free salad dressing
• Chicken and cheese quesadilla fixed on a corn tortilla with a side of black or pinto beans
• Yogurt parfait made with low-fat vanilla yogurt and fresh berries, plus a gluten-free granola bar

Dinner

• Rice noodles topped with sautéed vegetables and tofu
• Grilled salmon filet with wild rice and a side salad (with light gluten-free dressing)
• Baked chicken breast with corn on the cob, and steamed broccoli
• Tacos made with pure corn tortillas filled with lean ground beef, black beans, tomatoes, romaine lettuce, and low-fat cheese

Some ideas for gluten-free snacks and sides

• seasoned steamed vegetables
• 1 small piece of fresh fruit (pears, apples, bananas, nectarines, clementines, or 1/2 of a grapefruit)
• fresh vegetables (cherry tomatoes, carrot sticks, broccoli florets, celery sticks, etc.) with gluten-free light ranch dip or bean dip
• peanut butter and gluten-free rice crackers
• hard-boiled egg
• fruit and nut trail mix (~1/4 cup is a serving)
• 1 piece of gluten-free whole grain toast with hummus

Eating Out

You may find it hard to eat out when you are gluten-free. Try to find restaurants in your area that cater to gluten-free diets. Some restaurants have gluten-free sections on their menu or they may have ingredient lists on their website.

Also, plan ahead if you are going to a wedding, out to eat, or somewhere else where food is being provided. Always call to find out what your options are ahead of time. If needed, pack your own snacks and food with enough carbs to get you through the day.

For more guidance and information about this, seek help from a local celiac support group.

Gluten-Free Diets — How celiac disease forces some people to adopt a gluten-free diet.

What Foods Have Gluten? — Wondering what foods have gluten? You might be surprised.

What Can I Eat That is Gluten-Free? — Going gluten-free can be difficult, but you still have many choices.

Gluten-Free Meal Ideas — Even when you are gluten-free, your meals can still be balanced and delicious!

You can find resources and organizations that deal specifically with gluten-free issues by searching for "gluten-free" or "celiac disease" in your favorite search engine.