Patient Tools

About Celiac Disease & Gluten Intolerance
Gluten and Dairy Free Grocery List
Sample Gluten-Free Menu
Food Group Portions
Gluten-Free Snacks and Snack Behaviors
Gluten-Free Lunch Ideas
Gluten-Free Pizza Party Ideas

 

About Celiac Disease & Gluten Intolerance

Gluten is a protein found in grains including WHEAT, RYE, OATS, BARLEY AND THE WHEAT DERIVATIVES, SPELT, KAMUT AND TRITICALE. Gluten intolerance is also known as Celiac Disease. In individuals with Celiac Disease, consuming foods with gluten will damage the small intestine resulting in an inability to absorb many nutrients. Gastrointestinal symptoms may vary but may include diarrhea or constipation, and stomach distress. Non-gastrointestinal symptoms are quite varied, but may include poor concentration/memory, heart palpitations, respiratory disorders, increased seasonal allergies, anemia, osteoporosis, poor wound healing, depression, ADHD. This is a very limited list as there are many ailments that are associated with untreated celiac disease/gluten intolerance. The only treatment is avoidance of gluten.

Those individuals who are gluten intolerant should opt to eat alternative grains and starches, including MILLET, BUCKWHEAT, QUINOA, TAPIOCA, AMARANTH, CORN AND POTATO.

Oat is a gluten free grain, but often has cross-contamination with gluten-containing grains and as such should be purchased as a "gluten-free" option.

Back to top

 

Gluten and Dairy Free Grocery List

MEATS:
Chicken-Rotisserie, Bell and Evans
Ian’s Fish and Chicken GF Products
Turkey
Fish and Salmon
Cans Tuna *Occasional
Beans and Hummus
Organic Sunshine Burgers

GRAINS:
Rice Cakes Lundberg or Quaker or Other Variety
Rice Snaps – 10 is a Serving or Blue Diamond Nut Thins
Marys’ Gone Crackers
Food Should Taste Good Tortillas (Has Oat)
1/3 Cup Size Sweet Potato or Brown Rice
Cereals—Mesa Sunrise, Puffins, Bakery on the Main Granola, Bob’s Red Mill Ground Flaxmeal
Quinoa, Corn and Orgran Milletrice Pastas
Enjoy Life Cookies and Snack Bars
Sami’s Bakery Bread—Order Online
Kinnikinick Breads

VEGGIES:
Bagged Salads
Frozen Veggies
Shredded Carrots

FRUITS:
Fresh and Frozen Berries
Bananas
Craisins for Toppers

CONDIMENTS/OTHER:
Almond Butter, Tahini, Sunflower Butter, Cashew Butter
Walnuts, Any Raw Nuts
Annie’s Lite Gingerly and Lite Raspberry Vinaigrette
Lindt 85% Dark Chocolate

DAIRY:
Rice Milk, Almond Milk, Hemp Milk—Plain Fortified

Back to top

 

Sample Gluten-Free Menu

BREAKFAST:
2 Eggs
2 Slices Kinnikinick Brown Bread
2 Pats Butter
Orange Slices

LUNCH:
Hummus on Salad Greens
Baked Corn Tortilla Crisps
Baked Apple with Cinnamon and Walnuts

SNACK:
Mix of Peanuts, Raisins, Gluten-Free Pretzels

DINNER:
Roast Chicken
Baked Sweet Potato
Steamed Green Beans
Pat of Butter or Olive Oil
Vanilla Ice Cream

SNACK:
Greek Yogurt
Berry Mix: Raspberry, Blueberry, Strawberry

Back to top

 

Food Group Portions

BREAD - Approximately 80-100 Calories per serving, 15 grams carbohydrate. If fiber is 3 grams or greater, subtract from total.
1 slice gluten free bread
10 marys’gone crackers*
1/3-½ cup cooked grain/starch ie rice, millet-rice p or corn pasta, oatmeal, quinoa
½ cup starchy vegetable ie winter squash, sweet potato, yam, corn, peas
1/3 cup legumes ie kidney beans, chick-peas, lentils

VEGETABLE - Approximately 40 calories per serving, 5 grams carbohydrate
1 cup raw or cooked
4 cups leafy raw

FRUIT - Approximately 80 calories per serving, 15 grams carbohydrate
½ large fruit
½ cup canned light
1 cup cut-up fruit
2 TBL chopped dried fruit
½ cup juice

MEAT - Approximately 75 calories per serving, 8 grams protein
1 ounce meat, poultry, fatty fish
2 ounces white fish
1 egg, ½ cup eggbeaters
1 TBL nut butter
1 sunshine burger will satisfy 3 oz
1/5 cake tofu, 5 oz Total Greek Yogurt
½ cup cottage cheese, 1 oz lowfat cheese
¼ cup hummus, 1/3 cup beans

DAIRY - Approximately 80 calories, 7 grams protein, 12 grams carbohydrate
1 cup milk or fortified soymilk, yogurt
FAT-Approximately 50 calories, 5 grams fat
1 tsp fat/oil
1 TBL salad dressing or 2 TBL light dressing
1 TBL nuts or seeds
1 TBL cream sauce
1 TBL cream cheese or 2 TBL light cream cheese or 1 Tbl light mayo
1 strip bacon or 2 strips lowfat bacon
*ONE BREAD=1FRUIT=1MILK on occasion

Back to top

 

Gluten-Free Snacks and Snack Behaviors

Include 100 calories protein or fat with 100 calories carb (fruit or starch)
Consider having a cup of fragrant herbal tea or iced tea for relaxation in the evening
Consider measuring out portions for snacks

2 squares Lindt 85% dark chocolate/1 tbl nut butter or 2 tbl nuts
OR
1 serving Garden of Eatin tortillas/2 tbl shredded cheese/salsa
OR
½ cup Mesa Sunrise cereal/1 tbl peanut butter/1 tbl raisins or craisins – mix together
OR
Fage yogurt with ½ cup fruit or 1 tbl craisins and 1 tbl chocolate chips
OR
¼ cup hummus/10 Marys’ Gone Crackers
OR
½ cup Whole O’s cereal/1 tbl chocolate chips/1 tbl almonds/1 tbl craisins
OR
2 tbl almonds/3 tbl raisins or craisins or 5 apricots
OR
1 serving GF mini wheat pretzels/1 tbl peanut or almond butter to dip
OR
1 oz mozzarella/tomato slices/basil/1/2 tsp olive oil and white vinegar/sprinkle of garlic powder
OR
2 cheddar rice cakes/string cheese/carrots
OR
2 apple cinnamon rice cakes/1 tbl peanut or almond butter
OR
Breakstone mini cottage cheese/10 Marys’ Gone Sticks and Twigs
OR
4-6 tbl tzatziki with 10 Marys’ Gone crackers

Back to top

 

Gluten-Free Lunch Ideas

1 cup soup or baggie full of raw veggies
2 slices deli meat
1 oz lowfat cheese
2 cheddar rice cakes
¼ avocado, sliced
Sprouts, tomato slices

Sami’s GF wrap
3 oz turkey
2 tbl light cream cheese
1 tsp raspberry all-fruit jelly
Lettuce
Assorted veggies

2 apple cinnamon or sesame rice cakes
2 tbl almond butter
Shredded carrots
1 tbl raisins
Cup soup

Cup split pea soup
10 Marys’ Gone crackers
2 string cheeses or 2 oz lowfat cheese
Carrot sticks

1 cup greek yogurt
¾ cup Puffins (wheat free not GF) or Mesa Sunrise
1 cup berries
2 tbl nuts

Back to top

 

Gluten-Free Pizza Party Ideas

Making home-made pizza can be a fun and healthy alternative to the high fat, lot nutrient options available commercially. Using an already prepared pizza shell (wheat or gluten-free), try the following toppings.

 

TRADITIONAL ITALIAN STYLE:
1 pound 90% lean hamburger
Garlic cloves or garlic powder – to taste
Small onion
½ colored pepper
1 diced carrot
1 zucchini, diced
1 cup tomato or pasta sauce
½ tsp each: basil, oregano, parsley
½ cup shredded mozzarella cheese
Parmesan to taste

  1. Scramble the beef, then add the garlic and onion until translucent
  2. Add the pepper, carrot, and zucchini and scramble with the beef until moderately cooked
  3. Turn off the heat and add the sauce and spices
  4. Top the pizza crust with the sauce and cheeses
  5. Bake 425 until cheese is melted and crust is crispy

 

MEXICAN STYLE:
1 pound 90% lean hamburger
Garlic cloves or garlic powder – to taste
Small onion
½ colored pepper
1 cup pinto or red kidney beans
1 cup tomato or pasta sauce
½ tsp each: chili powder, cumin, cilantro, or oregano
½ cup shredded mozzarella cheese
Parmesan to taste

  1. Scramble the beef, then add the garlic and onion until translucent
  2. Add the pepper, beans, and scramble with the beef until moderately cooked
  3. Turn off the heat and add the sauce and spices
  4. Top the pizza crust with the sauce and cheeses
  5. Bake 425 until cheese is melted and crust is crispy

 

CHICKEN VARIATION:
1 pound of chicken diced and sautéed in olive oil pan spray until browned and cooked thoroughly.
Add to Italian or Mexican variation above.

Back to top