Self-Care

Hang In There

Following a gluten-free diet may leave you angry and frustrated, understandably so. But with time, patience and a little creativity, you'll find there are many foods that you can still eat and enjoy. Following are some tips to help you on your way to a safe and healthy diet.

Read food labels: Food labels are your lifeline to better health. Read the food label before you purchase any product. Some foods that may appear acceptable, such as rice or corn cereals, may contain gluten. What's more, a manufacturer may change a product's ingredients at any time. A food that was once gluten-free no longer may be. Unless you read the label every time you shop, you won't know this.

Call the manufacturer: If you can't tell by the label if a food contains gluten, don't eat it until you check with the product's manufacturer. Some support groups produce a gluten-free shopper's guide that can save you time at the market, although it may not be as current as that obtained from the manufacturer.

Adapt your favorite recipes: If your favorite foods contain gluten, don't fret yet. You may be able to make a few changes in the recipes that will allow you to still enjoy them. Here are some helpful tips for the kitchen.

For 1 tablespoon of wheat flour, substitute one of these:

• 1 1/2 teaspoons cornstarch
• 1 1/2 teaspoons potato starch
• 1 1/2 teaspoons arrowroot starch
• 1 1/2 teaspoons rice flour
• 2 teaspoons quick-cooking tapioca

For 1 cup of wheat flour, substitute one of these:

• 3/4 cup plain cornmeal, coarse
• 1 cup plain cornmeal, fine
• 5/8 cup potato flour
• 3/4 cup rice flour

When using substitute starches and flours, you may find that the recipe turns out best if you bake the food longer and at a lower temperature. For more satisfactory baked products, experiment a bit with baking times, temperature settings and different combinations of substitutes — potato flour and rice flour, for example. Gluten-free cookbooks also are available that can give you a good start at recipe adjustments.

Don't be afraid to eat out: Though preparing your own meals is the easiest way to monitor your diet, this doesn't mean you can't eat out. For an enjoyable dining experience, remember the following guidelines:

Select a restaurant that specializes in the kinds of foods you can eat. You may want to call the restaurant in advance and discuss their menu options and your dietary needs.

Visit the same restaurants so that you become familiar with their menus and the personnel get to know your needs.

Ask members of your support group for suggestions on restaurants that serve gluten-free food.

Follow the same practices you do at home. Select simply prepared or fresh foods and avoid all breaded or batter-coated foods, gravies and other foods with obvious or questionable ingredients.