Many people in January want to put the distant memories of overeating in December behind them by starting the New Year with a healthy diet, but if you’re diagnosed with coeliac disease or eating gluten free and wheat free foods regularly it can be tricky to determine what foods you can afford to cut back on without compromising on those much needed nutrients! Here are a few simple but effective tips to achieving a healthy gluten free diet.


1. Never skip breakfast, it’s the most important meal of the day. Studies show that adults and children who eat breakfast regularly are less likely to be overweight than those who don’t. If you miss breakfast you are also likely to become tired and your brain and body won’t be functioning properly, by dinner you’ll be ravenous. A healthy gluten free breakfast should contain some protein, fibre and a starchy food , a good example would be a glass of apple juice, a hardboiled egg, a banana or some form of fruit served with a slice of gluten free multigrain toast or gluten free cereal and semi-skimmed or skimmed milk.



2. Starchy foods make up about a third of what we eat so it’s important we get the right balance. Starchy foods include gluten free bread, gluten free cereals, rice, gluten free pasta and potatoes. To incorporate gluten free starchy foods into your diet you could have a piece of multigrain gluten free bread for breakfast, a gluten free sandwich for lunch and pasta with your evening meal. We have a number of gluten free recipes using the DS-gluten free pastas.

3. Try to eat lots of fruit and vegetables which are a great source of fibre for coeliacs, which can be lacking in a gluten free diet. Try and have a piece of fruit or veg with every meal, for example a piece of fruit and a glass of apple juice with breakfast, a side salad at lunch, carrot sticks as an afternoon snack followed by vegetables served with your evening meal.

4. With your evening meal try to eat white meat as it’s lower in saturated fat than red meat. You should also try and eat oily fish 1-2 times a week as it’s an excellent source of protein, omega 3 fat and contains many vitamins and minerals. Red meat isn’t off the menu entirely as it contains iron which is really beneficial for people with coeliac disease, who can experience iron deficiency but ensure that it is lean meat so the fat is stripped from it. For example lean minced beef in a Spaghetti Bolognese using the DS-gluten free Spaghetti would be perfect for a balanced gluten free evening meal.

5. Try and get used to drinking lots of water, the benefits are endless, it’s totally calorie free and it also prevents you from snacking inbetween meals, as often when we think we’re hungry we’re actually thirsty! In the UK we should to drink approximately 6-8 glasses (1.2 litres) of water each day.

6. When you’re not drinking water you could have a glass of milk. People with coeliac disease  have a higher requirement for calcium and as foods that normally contain calcium, such as staple cereal products are off limits, it can be more difficult for them to obtain an adequate intake. Therefore, coeliacs need to ensure they’re getting the required amount from milk, green leafy vegetables or gluten free breads which contain added calcium.

7. Finally, the tip you’ve all been dreading – get active! Another totally gluten free and wheat free tip to a healthier you. Adults are recommended to do a minimum of 30 minutes moderate intensity physical activity, five days a week. This doesn’t have to be all in one go - you could go for a brisk walk to the bus or a run round the block or up the stairs, just make sure it’s enough to make you a little breathless and get your heart rate pumping.

DS-gluten free have covered the basics but if you’re a gluten free diet expert or you have any tips that have helped you feel healthy please comment below or join a discussion in the forum. To finish off our guide to a gluten free healthier you, we’ve listed our products that are not only gluten free and wheat free but low in fat and still delicious. Just make sure you serve these products with something not too naughty and these DS-gluten free products will help you to achieve a healthy gluten free diet throughout 2011.

1. Crispbread
2. Rice cakes
3. Pasta – penne, spaghetti, fusilli,
4. Lunch rolls
5. White ciabatta rolls
6. Baguettes

Wishing all of our customers a very healthy, Happy New Year!





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