The Gluten-Free Nutrition Guide

Cover
......Page 1
Title Page
......Page 2
0071545425  0071545417......Page 3
Dedication
......Page 4
Contents......Page 6
Preface......Page 8
Acknowledgments......Page 10
Celiac Disease and the Gluten-Free Diet: The Basics......Page 12
What Is Celiac Disease?......Page 13
Diagnosis of Celiac Disease......Page 14
Treatment of Celiac Disease......Page 15
Gluten......Page 16
Dermatitis Herpetiformis......Page 17
What Is a Gluten-Free Diet?......Page 18
Sorghum, Millet, Teff, and Wild Rice......Page 19
Amaranth, Quinoa, and Buckwheat......Page 21
All About Wheat Starch......Page 24
Historical Nugget......Page 25
Wheat Starch and the Gluten-Free Diet......Page 26
Codex Standard for Foods for Special Dietary Use for Persons Intolerant to Gluten......Page 27
Can I Eat Oats?......Page 29
Historical Nugget......Page 30
Recent Research on the Safety of Oats......Page 31
Gluten Contamination of Oats......Page 33
Recommendations for Oat Consumption......Page 34
In My Opinion......Page 36
Ingredient Labeling of Food Products......Page 38
The Food Allergen Labeling and Consumer Protection Act......Page 39
Wheat Ingredients in FDA-Regulated Foods......Page 40
Wheat Ingredients in USDA-Regulated Foods......Page 41
Science Class......Page 43
Barley Ingredients......Page 44
“Gluten-Free” Labeling of Food Products......Page 45
The FDA’s Rule for “Gluten-Free” Labeling......Page 46
Gluten-Free Foods That Contain Wheat......Page 48
Other Gluten-Free Symbols on Food Packaging......Page 49
Processed Foods That Contain Gluten......Page 50
In My Opinion......Page 52
Science Class......Page 53
Cosmetics and Toiletries......Page 55
Cross-Contamination at Home......Page 56
In My Opinion......Page 58
Cross-Contamination of Processed Foods......Page 59
Nutritional Quality of the Gluten-Free Diet......Page 60
B Vitamins, Iron, and Dietary Fiber......Page 61
Historical Nuggets......Page 62
Calcium......Page 64
All About Fiber......Page 65
Gender and Age Group DRI for Total Fiber......Page 66
Adding Fiber to Your Diet......Page 67
Vegetable Sources of Fiber Containing at Least 2.5 Grams of Fiber per Serving Food Serving Size Dietary Fiber......Page 68
Dietary Fiber Content of Selected Legumes Food Serving Size Dietary Fiber......Page 69
Science Class......Page 70
All About Calcium......Page 71
Osteoporosis and Celiac Disease......Page 72
Adding Calcium to Your Diet......Page 73
Calcium Content of Selected Milk Products Food Serving Size Calories Calcium......Page 74
Calcium Content of Selected Foods Food Amount Calcium......Page 75
All About Folate......Page 76
The Gluten-Free Diet and Folate......Page 77
Adding Folate to Your Diet......Page 78
Gluten-Free Food Sources of Folic Acid Food Amount Folic Acid......Page 79
Folate Content of Selected Foods Dietary Folate Food Amount Equivalent......Page 80
Science Class......Page 81
Iron-De. ciency Anemia......Page 82
Iron Content of Selected Grain Foods Food Amount Iron......Page 83
Iron Content of Foods from the Meat and Beans Group Food Amount Iron......Page 84
Iron Content of Fruits and Vegetables Food Amount Iron......Page 85
Increasing Your Absorption of Iron......Page 86
All About Thiamin, Ribo. avin, and Niacin......Page 87
The Gluten-Free Diet and Thiamin, Ribo. avin, and Niacin......Page 88
Thiamin Content of Selected Foods Food Amount Thiamin Content......Page 89
Niacin Content of Selected Foods Food Amount Niacin Content......Page 90
All About Dietary Fat and Cholesterol......Page 91
The Gluten-Free Diet and Fat......Page 92
Why You Need Essential Fatty Acids......Page 93
Cholesterol......Page 94
Eating Less Total Fat, Saturated Fat, Trans Fat, and Cholesterol......Page 95
Type Total Fat Saturated Fat......Page 97
Weight Loss and Dieting......Page 98
Ensuring a Nutritious Gluten-Free Diet......Page 100
Historical Nugget......Page 101
Moderately Females Sedentary* Active* Active*......Page 102
Unknown......Page 0
Daily Amount of Food from Each Group......Page 103
Personal Viewpoint......Page 104
Worksheet 1: Grains......Page 106
Worksheet 2: Vegetables......Page 108
Worksheet 3: Fruits......Page 109
Worksheet 4: Milk and Milk Alternatives......Page 110
Worksheet 5: Meat and Beans......Page 112
Worksheet 6: Oils......Page 114
Food Group Recommended Intake Actual Intake......Page 115
Worksheet 8: Additional Questions......Page 116
How to Improve Your Diet......Page 117
Adding Vegetables to Your Diet......Page 118
Adding Gluten-Free Whole Grains to Your Diet......Page 119
Sample Meal Plans......Page 120
Recipes for Enjoying Gluten-Free Food......Page 124
Breakfast......Page 125
Lunch......Page 128
Sweet and Savory Rice Cakes......Page 130
Dinner......Page 132
Side Dishes......Page 153
Soups and Chili......Page 162
Muf. ns and Quick Breads......Page 169
Desserts......Page 181
Celiac Disease Support Groups......Page 188
Celiac Disease Medical Centers......Page 189
Gluten-Free Cookbooks......Page 190
Eating Away from Home and the Gluten-Free Diet......Page 191
Magazines......Page 192
Gluten-Free Altar Bread......Page 193
Manufacturers of Gluten-Free Foods......Page 194
Manufacturers of Gluten-Free Beers......Page 200
Manufacturers of Gluten-Free Supplements......Page 201
Celiac Disease and Osteoporosis......Page 202
General Nutrition......Page 203
Medications......Page 204
Sample Food Label......Page 206
Nutrition Facts Label......Page 207
Caramel (21 CFR 73.85)......Page 208
Dextrin (21 CFR 184.1277)......Page 209
Malt (21 CFR 184.1443.a)......Page 210
Modi. ed Food Starch (21 CFR 172.892)......Page 211
Natural Flavoring (21 CFR 101.22)......Page 212
Seasoning (CPG 7109.18)......Page 213
Important Note About Ingredients in USDA-Regulated Foods......Page 214
Important Note About Labeling of Wheat-Based Ingredients in FDA-Regulated Foods......Page 215
Enriched Gluten-Free Foods......Page 216
Manufacturers of Other Enriched Gluten-Free Foods......Page 219
Brown Rice......Page 220
Quinoa......Page 221
Gluten-Free Whole-Grain Cereals, Breads, Pastas, and Mixes......Page 222
Gluten-Free Products Made with Beans......Page 225
Manufacturers’ Data Amount Cal Chol Pro Fat Fiber Iron Calcium Thiamin Ribo. avin Niacin Folate......Page 227
Amount Cal Chol Pro Fat Fiber Iron Calcium Thiamin Ribo. avin Niacin Folate......Page 228
Amount Cal Chol Pro Fat Fiber Iron Calcium Thiamin Ribo. avin Niacin Folate......Page 229
Amount Cal Chol Pro Fat Fiber Iron Calcium Thiamin Ribo. avin Niacin Folate......Page 231
Amount Cal Chol Pro Fat Fiber Iron Calcium Thiamin Ribo. avin Niacin Folate......Page 232
Amount Cal Chol Pro Fat Fiber Iron Calcium Thiamin Ribo. avin Niacin Folate......Page 233
References......Page 234
Index......Page 246
About the Author......Page 257