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A sample day aimed at helping you become friends with food again and recover your food tolerance.
Breakfast
- Freshly squeezed juice
- Green tea
- Rice, amaranth or corn hardpans
- Jam without added sugar (i.e. Rigoni di Asiago)
- A hard-boiled egg
Lunch
- A bite of pear
- Corn pasta or whole grain rice pasta with your choice of sautéed vegetables
- Chicken breast
- Fresh salad (without vinegar dressing)
Dinner
- Crudités dip
- Green beans and potatoes salad (without vinegar)
- Baked gilthead
- Fresh seasonal fruit
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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