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Gluten-Free Eating Plan

This is a sample of a day's eating on a gluten-free diet, shown for illustrative purposes only. Remember to maintain your daily fiber intake (about 25–30g per day). Women and children should include 2-3 calcium rich foods every day.

Breakfast

- 6oz apple juice
- Gluten-free muesli with fresh or canned fruit and milk/ OR,
- Buckwheat porridge with dried fruit and 1% milk
- Gluten-free bread with margarine and jelly, honey or peanut butter.
- Tea or coffee

Lunch

- 2 oz roasted chicken breast/any lean meat
- 2 slices gluten free bread
- 1 cup mixed salad
- 1/2 cup carrot sticks
- 1/2 cup bell pepper slices
- 1 medium apple, or 1/2 cup yogurt (check ingredients)
- Water, fruit juice, 1% milk, iced-tea or coffee

Dinner

- 3 oz broiled pork chop
- 1 cup basmatic rice/rice noodles
- 1/2 cup green beans/stir-fry vegetable mix
- Frozen fruit with gluten-free custard or ice cream
- Glass of wine, fruit juice, or water

Snack Suggestions

- Dried fruit and nuts
- Gluten-free rice crackers with cheese and tomato
- Gluten-free biscuits
- Low-fat microwave popcorn
- Fresh or frozen fruit
- Yogurt (check ingredients)

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Next: Guide to Lactose Intolerance Diet
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Please Note: The above advice about Celiac diet and eating habits is offered for general educational purposes only. If you suffer from gluten intolerance, please consult your physician for specific personal dietary advice.

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