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A sample day aimed at helping you become friends with food again and recover your food tolerance.
Breakfast
- A bite of apple
- Soy or rice chocolate milk
- Puffed cereal
- A handful of almonds, pistachios, pine nuts, etc.
Lunch
- A piece of fresh fruit or vegetable, plain
- Risotto allo scoglio (with seafood)
- Large mixed salad
Dinner
- Your choice of any kind of raw fruit or vegetable
- Bresaola with lemon and rocket lettuce
- Mixed vegetables
- A piece of whole wheat bread
If you're away from home...
Bread is fine and so is rice, pasta and polenta (with oil, but without cheese), cold cuts (avoid cooked ham), grilled meat/ fish, salad and mixed vegetables, shakes made of fruit only, sorbets and/or crushed-ice drinks (make sure that they don't contain milk).
Suggestions
Especially at the beginning, you must be careful to check the ingredients label for hidden dairy products. The food profile “Milk: yes and no foods” offers a list of allowed foods and those to avoid.
Basic rules
- Always start every meal (or snack) with a bite of “raw, fresh and colorful” fruit and/or vegetable;
- Always combine carbohydrates and proteins in order to avoid glycemic peaks;
- Always choose a good extra virgin olive oil over animal fats like butter and cream;
- Avoid sugar: jam is allowed, best if homemade and without added sugar;
- Eggs can be eaten in every diet, even as many as six or seven per week!
Recipes
The Recipes section offers many useful ideas organized by intolerance type and basic ingredient.
Suggested diets
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