Tips for a Balanced GF Diet

It is important to remember with ANY restrictive diet that it’s easy to miss out on essential vitamins and minerals. In a gluten free diet it’s common to lack B vitamins: B1 (thiamin), B2 (riboflavin) and B3 (niacin). It’s also very easy to miss out on getting enough fiber and sometimes, protein.

Here are some good basic rules on keeping your gluten free diet healthy and balanced:

1) Eat 7+ a day fruit and veg to top up those vitamins and minerals. One serving is about a handful – for more info have a look here. Our top 10 fruit and veg for high B vitamins and great taste are: avocado, broccoli, kumara, peas, kale, bananas, grapes, oranges, mangoes and dates

2) Don’t be scared to try new things New things will lead to a much more varied diet which is a great way of getting good nutrition. If you don’t know how to use a new grain or product, ask us or check online as there is an abundance of great tips and recipes available.

3) Be organised. It is very easy to eat crappy GF food when you’re hungry and desperate to fill the gap. Make sure you have snacks at your work or in your glove-box like corn-chips, nuts, GF bars, crackers, fruit or dried fruit. Know what you will be eating for lunch before you leave the house in the morning. Left overs make great work lunches.

4) Eat breakfast! When you first go gluten free you will feel more hungry than you used to, so it is really important to ensure you don’t overeat during the day. The best way to combat hunger is to have a high protein meal in the morning. So things like GF toast with eggs and avocado, or a GF porridge with your favorite fruits and nuts is a great start. If you aren’t a breakfast person, you can become one – it only takes five weeks to build a habit…

5) Familiarize yourself with the gluten free grains. Most of them are higher in fiber and protein than wheat. Some of these include:
amaranth, buckwheat, millet, polenta, quinoa and tapioca. Don’t go overboard. Just start with one and see how it goes. We recommend trying buckwheat first as it is easy to use and tastes great. You’ll find a great and simple recipe on our website here.

6) Cook! This is the best way to combine a range of exciting grains, veges and meats to ensure you get a great balance of vitamins and minerals in a package you enjoy. Cook large quantities and freeze meals for those days where you have no time or energy.

7) And if you have tried all these things, and are still struggling, we recommend you go see a dietitian or nutritionist for some pro tips.