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Gluten-Free Diet: Tips and Information

Live gluten-free without deficiencies.

With our Gluten-Free Meal Plans, you stack the odds in your favour. To take maximum advantage of our meal plans, take the time to read the information below.

Important Advice and Useful Tips

What you SHOULD do

  • Cross-contamination with gluten-containing products may occur during the processing of many food products. To avoid risks, choose foods certified “gluten free”.
  • If you suspect the presence of gluten in a food product, contact the manufacturer.
  • In Canada, people with gluten intolerance can get a tax credit for medical expenses.
  • Keep gluten-free products in the freezer so they keep better.
  • Contact the restaurant before get there to inquire about the possibility of getting gluten-free dishes.
  • Inform your family of your gluten intolerance and ingredients that you can not eat. Why not give them some gluten-free recipes?
  • Get a checklist of foods allowed and foods to avoid.
  • To find out which calorie level is right for you, compute your estimated energy requirements (EER). To find out what your healthy body weight is, compute your body mass index (BMI)
  • Drink enough water throughout the day (1.5 to 2 liters/day).
  • Chew food thoroughly to maximize the absorption of nutrients.
  • Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

What you should watch out for

  • Gluten is hidden in many processed and prepared foods, even if they do not explicitly contain grains to avoid. Fos example, it is the case of starch, soy sauce, etc. As a small amount of gluten is enough to damage the intestine, learn to read labels in order to identify expressions that indicate:
    • the presence of gluten
    • the possible presence of gluten
  • Watch products that may contain gluten closely, such as:
    • beer and alcoholic beverages obtained from malt (gin, vodka, whiskey and scotch)
    • drugs and vitamins
    • lipsticks
    • play doughs
    • Etc.
  • Spices and herbs are very likely to be contaminated. The best solution is to grow them yourself and let them dry (in a brown paper bag).
  • If you are lactose intolerant, be aware that many foods other than milk products may contain lactose. On the label, the following ingredients indicate the presence of lactose: milk powder, dry matter (solid) of milk, curd (milk), whey, casein, etc. If you experience any discomfort even with a small amount of lactose, you can use lactase tablets (eg: Lactaid) sold in drugstores.

  • Beware of cross-contamination. Be careful not to contaminate gluten-free foods, as even trace amounts of gluten can be harmful:
    • Do not prepare or serve gluten-free foods in unwashed dishes that have been in contact with foods containing gluten.
    • Do not share your ustensils with people who have a diet with gluten.
    • Buy a toaster reserved for gluten-free bread only.
    • Reserve a space in the refrigerator and in the pantry only for your gluten-free products.
    • Etc.
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FAQ: Gluten-Free

Where can I find gluten-free bread recipes?

Can I replace some recipes or meals during the program?

Absolutely, you can replace recipes or meals at leisure. Try SOSCuisine’s meal swap feature to find tasty gluten-free meal suggestions.

Can you give me tasty gluten-free lunch recipes?

To get plenty of meal ideas to bring in your lunch box, go to the advanced search. In the “exclusions” section, check “Gluten”. In the “Course / Purpose”, check “Lunch box”. Sudmit the search and then choose the recipe that you feel like tasting.

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Info Nutrition: Gluten-Free

The most recent recommendations (references) for Celiac disease management consist of some 28 nutritional targets that must be attained day after day, to prevent gluten intolerance’s symptoms and long term complications, while maintaining a balanced diet.

These targets can be grouped as follows:

  • Absence of all foods containing GLUTEN
  • Optimal intakes of carbs, fat and protein
  • Optimal intakes of vitamins and minerals, to ensure a healthy diet despite the exclusions
  • Optimal intakes of good fats
  • No trans fat, and limited amounts of saturated fats and added/concentrated sugars
  • Appropriate number of servings of the 4 food groups of Canada’s Food Guide:
    • Fruits and vegetables, including 1 serving of dark green vegetables and 1 serving of orange vegetables every day
    • Grain products, including a majority of whole grain products
    • Low-fat milk and alternatives
    • Meat and alternatives, including fish
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Articles: Gluten-Free

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IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.