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A sample day aimed at helping you integrate signal diet principles with food tolerance recovery.
Breakfast
- Seasonal fruit
- Green tea or coffee
- Crepes made with rice flour and topped with no-sugar added jam (i.e. Rigoni di Asiago)
- A few slices of ham
Lunch
- A bite of banana
- Abundant barley salad with vegetables
- Two hard-boiled (or poached) eggs and natural tuna (canned)
Dinner
- A morsel of the vegetables that will accompany your meal
- Grilled sword fish
- Mixed salad (no vinegar)
- Whole grain rice hardpans
If you're away from home...
You can choose rice, potatoes, cold cuts (bresaola, ham, speck, ...), salads, all types of vegetables (except mushrooms), meat, fish, eggs, fruit. Be careful with breaded foods (avoid those made with bread crumbs or flour), fruit cocktail (eat only if very fresh), ice cream (it could contain thickeners). No bread, vinegar, mayonnaise, ketchup, sauces or alcohol!
Suggestions
Concerning wheat and yeast, reading the ingredients label isn't always sufficient in order to avoid “invisible” yeast or wheat-based thickeners. The food profile “Wheat + Yeast: 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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