healthy gluten-free diet

want to know more about eating a healthy gluten-free diet?

A healthy and balanced diet

All foods can be enjoyed as part of a healthy gluten-free diet; it's getting the right balance and variety of foods that is important for your health. A healthy and varied diet can help to maintain a healthy body weight, enhance general wellbeing and reduce the risk of a number of diseases including heart disease, stroke and cancer.

Getting back to ‘normal’

Many coeliacs will put on weight after starting a gluten-free diet. This is perfectly normal, as the gut is now healing and food is better absorbed. What is important from now on is to try and eat a healthy, balanced glutenfree diet and stay active. Experts agree that these are two of the most important factors which contribute towards a long and healthy life.

Can a gluten-free diet be healthy?

Yes it can! A gluten-free diet is not unhealthy just because you can no longer eat wholegrain breakfast cereals and breads. All gluten-free foods can be enjoyed, including the treats. It is just a case of the portion size and the frequency at which different foods are eaten.

Staying Active

You should aim to excercise 5 times a week for up to 30 minutes each time. This doesn’t mean you have to hit the gym everyday - simple ways to achieve this would be walking, gardening, dancing or even housework.

Bread, rice, potatoes, pasta & other starchy products

This is the main food group which is affected by a gluten-free diet - bread, rice, potatoes and other starchy foods. Rice and potatoes are naturally gluten-free and Juvela make great tasting gluten-free versions of some of the other starchy foods such as bread, rolls and pasta.

Getting enough fibre into the gluten-free diet has often been a challenge for coeliacs so it is important to choose gluten-free fibre enriched products such as fibre bread and rolls and fibre pasta. These fibre rich foods will keep the bowel regular and combined with a good intake of fluids will help prevent constipation.

How much? Aim to eat 5 or 6 portions of carbohydrate foods per day.
Your plate should be a third starchy foods

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Fruit and Vegetables

Eating plenty of fruit and vegetables helps reduce the risk of heart disease, stroke and cancers. These foods are all naturally gluten-free and are good sources of vitamins, minerals and fibre. They are also very low in fat.

How much? Aim to eat at least 5 portions of fruit and vegetables per day. Fill your plate with around a third vegetables or salad.

What is a portion? 2 tablespoons vegetables (fresh or frozen), 1 tablespoon dried fruit, 3 tablespoons stewed or canned fruit, medium piece of fruit, e.g. orange, apple or banana, or 1 small glass of pure fruit juice.

Meat, fish, eggs, beans & other non-dairy sources of protein

Fish, meat, eggs, beans and vegetarian alternatives are important sources of protein, iron, zinc and B vitamins. These help maintain healthy muscles and body function.

How much? Aim to eat 2 portions of protein per day. The majority of the rest of your plate should be protein based foods. This is a combination of milk and dairy protein, as well as meat, fish, eggs and beans.

Milk and Dairy foods

People with coeliac disease must take special care to protect themselves from osteoporosis. The best way to achieve this is to eat a calcium-rich balanced diet. Milk and dairy products are important sources of calcium and they also contain lots of protein, vitamins and minerals.

How much? Aim for 2-3 servings of lower fat dairy products per day.

What is a serving? A glass of milk, 35g cheese, small pot of glutenfree yoghurt or custard.

Note: Vitamin D helps to absorb and use calcium in the body. It is found in oily fish, cheese, eggs, and fortified foods such as margarine. Most vitamin D comes from the action of sunlight on the skin.

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Foods and drinks high in fat and/or sugar

Limiting your intake of foods high in fat helps keep cholesterol levels down (high cholesterol levels are a risk factor for heart disease). These foods also need to be limited if you are watching your weight.
Foods in this group include gluten-free biscuits, crisps, chocolate and sugary drinks. Keep these foods as treats and eat them in moderation rather than eating them every day.

How much? Aim to eat just 1 portion of these types of foods per day. Choose very small amounts 25g or 1oz low fat spread or 13g or ½oz margarine or butter. Limit fried foods to 1-2 times a week.

Your Healthy Gluten Free Week

Have a healthy week! Below are our suggestions for a week's worth of healthy gluten-free meals. Highlighted items are links to recipes on this site. Alternatively, download a leaflet (pdf) of this information plus the recipes.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 2 x gluten-free crispbreads with jam
Fresh fruit salad and yoghurt		 Rice Krispies with dried fruit 2 x slices of gluten-free toast with marmite Gluten-free porridge with chopped apple and honey Fruit smoothie (made with fruit and yoghurt) 1 x Pitta bread with peanut butter and mashed banana Homemade muesli with fruit/nuts/seeds
Lunch Jacket potato with beans and cheese
Fruit		 Baked Mackerel Bruschetta Curried Chicken Pitta Pockets Soup and a gluten-free crusty roll Grilled bacon with scrambled eggs on gluten-free toast Prawn and salad wrap Tuna and Cannellini Bean Pasta
Evening Meal Stir-fried Chilli Prawns with Tagliatelle Tex Mex Chicken Tortilla with salad Chunky Tuna Bake Home-made gluten-free pizza with salad Herb Crusted Cod with roasted vegetables Turkey Burgers with Salad Sunday roast
Pudding Options Chocolate, Mango and Passionfruit Roulade Strawberry Stackers Fruit Salad with natural yoghurt Mixed Berry Crunch Meringue with strawberry and low fat créme fresh Fruit Sorbet with fresh fruit Lemon Meringue Surprise
Snack Ideas Small handful of dried fruit and nut mix Low-fat yoghurt or mousse Fruit smoothie 2 gluten-free biscuits Cereal bar or homemade fibre-mix muffin/scone Raw vegetables and low fat houmous Gluten-free Crispbreads with marmite

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Top Tips!

  • Starchy, carbohydrate foods are not fattening! They are only unhealthy if you fry them, add creamy sauces or pile on the butter!
  • Choose baked, boiled or mashed potatoes, steamed rice, gluten-free pasta with tomato based sauces, and a thin spread on bread.
  • Try to eat a wide variety of different coloured fruit and vegetables; include them with each meal and as snacks.
  • Remember, fresh, frozen, tinned, dried and juiced all count towards your 5 a day!
  • Choose lean cuts of meat (or trim fat from the meat). Grilling or dry frying will reduce your fat intake further.
  • Aim to eat fish twice a week. White fish is especially low in fat.
  • Include one portion of oily fish such as salmon, mackerel, sardines or trout. Oily fish contain omega 3 fats which are good for keeping your heart healthy.
  • Include pulses (peas, beans and lentils), tofu, nuts and seeds - they are a good source of protein, fibre, vitamins and minerals.
  • To reduce your saturated fat intake, choose lower fat versions of dairy foods, such as semi-skimmed or skimmed milk, reduced fat cheeses, and low fat glutenfree yoghurt and custard.
  • Other good sources of calcium are canned sardines, pulses, leafy green vegetables, figs and almonds.
  • Use cooking oils, dressings, mayonnaise and spreading fat sparingly. Remember to use a teaspoon to measure out cooking oil (or use a spray oil) rather than pouring straight from the bottle.
  • Use healthier cooking methods such as grilling, baking, poaching, stir-frying, microwaving or barbecuing.

So, now you know the benefits of eating a healthy and balanced gluten-free diet, what about putting theory into practice! Go to our Recipe Section for a selection of delicious recipes which show you that healthy eating can be both appetising and enjoyable.

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