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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
- Black or green tea
- Amaranth, corn or rice hardpans with sugar-free jam (sweetened with fruit sugar only)
- A hard-boiled egg
Lunch
- A piece of apple
- Whole grain rice with your choice of mixed vegetables
- Salad with chicken breast
Dinner
- A radish or a cherry tomato
- Potatoes and green beans salad
- Oven baked gilthead
- Fruit, free choice
If you're away from home...
There are many delicious alternatives: rice, polenta (even the rich “polenta unscia” with cheese), meat (avoid breaded cutlets, though), fish, vegetables, cheese, Capri salad (tomato and mozzarella)... Cappuccino and milk shakes are fine, too, but if you eat ice cream, be careful to check the ingredients. When dining out, choose from grilled fish or meat, fresh or unseasoned vegetables (preferably without salt), fresh fruit and coffee. These items can be found in any restaurant and they work for almost any diet. The only issue might be that of getting an appetizer that is “raw, fresh and colorful”.
Suggestions
Especially at the beginning, you must be careful to check the ingredients labels. The food profile “Wheat: 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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