ADJUSTING TO THE GLUTEN FREE

LIFESTYLE

Margaret Roberts

CDN 1605

October 31, 2011

What is Celiac disease?

• Damages lining of small intestine• Prevents small intestine from absorbing parts of food

• Genetic disorder• Occurs at any age, usually set off by stress, physical injury, infection, childbirth or surgery

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Celiac Disease

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Celiac Disease Treatment

•Currently there is no treatment•The only way is to treat the side effects

•Strict adherence to a gluten-free diet makes the disease manageable.

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Objectives:

• After instruction, participants will be able to read food labels to determine if a food choice is gluten-free or not or not using the available information.

• After instruction, the particpants will be ablt to plan a balanced meal with gluten-free foods using the MyPlate tool.

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Where’s Gluten?MFR CDN 1605 10/31/2011

Where’s Gluten?

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There’s the gluten!

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Food Labels: How they can help

• The 2006 Food Allergen Labeling and Consumer Protection Act means Wheat MUST BE LISTED IN THE INGREDIENTS

• Read the Ingredients list carefully

• If a bad ingredient is listed, DO NOT EAT IT

• Gluten free= 20 parts per million of gluten

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Steps to Reading the Food LabelSTEP ONE:

Is wheat in the ingredients list OR is it listed in an allergen statement beneath the ingredients list?

IF YES: Sorry, you cannot eat this product. Briefly Mourn it and move on.

IF NO: Keep Reading, you never know what you find in the ingredients list…

STEP TWO:

Read the ingredient list. Is there Barley, Rye, Malt, or Oat listed?

IF YES: Sorry, you two just were not meant to be together.

IF NO: This product is ok!

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AVOID THESE INGREDIENTS!

• Barley• Barley malt• Bran• Brewers yeast• Bulgur• Couscous• Cracked wheat• Durum wheat / flour• Einkorn• Emmer• Enriched flour• Farina• Farro• Flour• Flour, self-rising• Graham flour• Kamut

• Malt extract• Malt flavoring (corn malt OK)• Malt vinegar• Oats (unless “GF”)• Oat bran• Orzo• Rye• Semolina• Spelt• Triticale• Wheat• Wheat bran• Wheat flour• Wheat germ• Wheat gluten• Wheat starch• Whole wheat• Whole wheat flour• White flour

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Questionable Ingredients

• Corn starch• Dextrin• Maltodextrin,• Modified food starch• Fillers, • Natural flavoring• Hydrolyzed vegetable protein (HVP)• Emulsifier• Stabilizer • Hydrolyzed plant protein (HPP)

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Permitted foods! • Agar• Amaranth• Annatto• Arrowroot• Aspartame• Bakers yeast• Bean flour• Brown rice flour• (Buckwheat )• (Caramel Color)• Carob• Carrageenan• Cellulose powder• Chia seed• Citric acid• Corn• Corn bran• Corn flour• Cornstarch

• Flax• Gum acacia• Gum arabic• Gum tragacanth• Guar gum• Hominy / Hominy grits• High fructose corn syrup• (HPP, HVP, TVP)• (Maltodextrin)• Maltol• Methyl cellulose• Millet• Montina (Indian rice grass)• MSG• Nut flours• Pectin• Potato flour• Psyllium• Quinoa

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More Permitted Foods!

• Rice bran• Rice flour• Rice starch• Sago• Sodium saccharin• Sorghum• Soy• Soybean• Soy flour• Spices (pure)• Splenda• Starch

• Tapioca Flour / Starch• Teff• Vanilla extract• Vanillin• Vinegar: Apple; Apple

Cider; Distilled; White; Wine

• Whey• Yeast• Yeast (autolyzed)• Xanthan gum

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Let’s Play the Label Game!!!!

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Social Tips• Never eat anything unless you have read

the bag yourself• A lot of churches have gluten-free wafers • Cross Contamination might be an issue• Call ahead and talk to manager of

restaurant or party host to discuss possible options.

• Hand out information sheets to family members• Good hand outs at Celiac.org (Celiac disease

foundation)

• Bring your own food if necessary.

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Meal Planning

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Meal Planning

• Meat: • Avoid breaded meats• Frozen, gluten-free breaded chicken and fish available

• Dairy:• After staying on strict gluten-free diet, slowly introduce

cheese back into the diet• Sharp cheeses• Soy milk, almond milk (FORTIFIED)

• Vegetables:• All fresh, frozen, dried varieties

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Meal Planning• Fruits:

• All dried, fresh, frozen varieties are permitted• Grains:

• The issue• Many gluten free options available• Quinoa, rice, gluten-free bread, corn tortillas

• Condiments:• Many Salad dressings are gluten free• Avoid soy sauce

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Closing remarks

• Always read the food labels-you never know where gluten is lurking

• It is possible to have a balanced meal while on a gluten-free diet

• STAY POSITIVE!!! There are many more foods that are allowed on the gluten-free diet than are disallowed.

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References• Celiac Disease Foundation. (n.d.). Retrieved October 10,

2011, from Diet and Lifestyle: www.celiac.org• Dinga, M. (2011, October 17). Celiac Disease and the

Gluten Free Diet. Pittsburgh, PA: University of Pittsburgh Medicine.

• Lempert, P. (2005, October 26). MSNBC. Retrieved October 10, 2011, from Celiac Disease: What to look for on food labels: http://today.msnbc.msn.com/id/9815598/ns/today-food/t/celiac-disease-what-look-food-labels/#.Tpw-ouyRmSo

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