Gluten-free? Top swaps for eating deliciously on-the-go

By: Kerri-Ann Jennings  |  Thursday, August 18, 2011

You may have noticed gluten-free labels on more foods—everything from breads to brownies—at the supermarket in the past few years as the number of gluten-free products has rapidly increased. This is great for people diagnosed with celiac disease and gluten sensitivity who can’t tolerate gluten, a protein found in wheat, rye and barley. As a registered dietitian and associate nutrition editor of EatingWell Magazine, I know how important it is for people with celiac disease to avoid gluten (which can cause their immune system to damage the lining of the small intestine, decreasing the absorption of nutrients and, if not treated, lead to severe nutritional deficiencies).
Must-Read: Should You Go Gluten-Free?
I also know that eliminating gluten from your diet doesn’t have to mean sacrificing taste—there are lots of options for whole grains and carbohydrates that are gluten-free, including brown rice, quinoa, gluten-free oats, potatoes and corn.
It’s easy enough to stock your kitchen with gluten-free breads, pastas and whole grains and starchy vegetables (check out our 7-Day Gluten-Free Meal Plan to get a week’s worth of breakfast, lunch and dinner ideas). But when you’re away from home, it can be challenging to figure out what to eat. Here are some easy-to-find gluten-free options for 3 meals and a snack when you’re on the go*:
*Remember, when you’re ordering out and trying to avoid gluten, it’s important to notify your server that you can’t eat gluten, so that the kitchen can take care to avoid cross-contaminating your food with gluten.
Instead of: Grabbing a breakfast sandwich on an English muffin
Try this gluten-free breakfast: Breakfast burrito on corn tortilla or yogurt and banana with a handful of nuts
Gluten-Free Breakfast Recipes to Make at Home: Crispy Potatoes & Eggs, Plus More Gluten-Free Breakfasts
Instead of: Buying a turkey sandwich
Try this gluten-free lunch: Salad with the works (including some sort of protein, such as chicken, salmon, eggs or beans), dressing on the side, a small bag of tortilla chips and a piece of fruit
Gluten-Free Lunch Recipes to Make at Home: Chicken & White Bean Salad and More Gluten-Free Lunch Ideas
Instead of: Packing pretzels
Try this gluten-free snack: Nut-based trail mix and an apple
Gluten-Free Snack Recipes to Make at Home: Cheesy Popcorn plus More Easy Gluten-Free Snacks
Instead of: Ordering pasta
Try this gluten-free dinner: Grilled chicken or fish with mashed potatoes or rice
Instead of: Choosing breaded fish and chips
Try this gluten-free dinner: Baked or sauteed fish and rice or potatoes with vegetables
Instead of: Going for a burger on a bun
Try this gluten-free dinner: Stuffed baked potato
Gluten-Free Dinner Recipes to Make at Home: 19 Delicious, Healthy Gluten-Free Dinner Recipes

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