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Recommendations for shopping gluten-free products

According to Gluten-Free Foods in the U.S., sales of gluten-free products in traditionally grain-based categories posted a compound annual growth rate of 34%"

BY GRETCHEN SCALPI

Follow the tips below and you'll be well on your way to purchasing and eating a healthier gluten-free diet.

• Start by going through your kitchen and your refrigerator. Read labels and keep what you can and get rid of the rest.

• Carry a list of safe foods and foods to avoid every time you shop. Plan ahead and create a list of food you do want to purchase.

• Load up on fresh fruit and vegetables. Buy in season selections to save money and use them in recipes or eat them whole.

• Stay away from processed food and be prepared to do more cooking at home.

• Check the labels on everything before you purchase with the exception of fresh produce.

• Purchase gluten-free grains including quinoa, rice and rice flour, corn, buckwheat, millet and teff.

• Meat and seafood products without marinades are gluten-free such as beef, chicken, turkey, fish and shellfish.

• Dairy products including yogurt, cottage cheese, cream, milk and butter are a safe choice.

• Miscellaneous foods to round out your diet include honey, oils, hummus, seeds and seed butters and nuts and nut butters.

• Purchase drinks like bottled water, hot cocoa, coffee, tea, fruit juices and carbonated drinks after checking the labels to make sure they are gluten-free.

• Canned and plain frozen vegetables and fruit are a good choice. Check the labels on any items with sauces.

• Purchase separate containers of peanut butter, jams and jellies for yourself to avoid cross contamination.

• If you have a smart phone try looking for a phone app that can scan bar codes of packaged foods. This makes it easier to determine if the item you want to purchase is gluten free.

• Try shopping at ethnic markets and health food stores to give yourself some more options and to vary your diet.

• Purchase bulk items such as gluten-free flour, baking mixes and other staples online in order to save money.

To learn the intricacies of the gluten free diet, it's a good idea to make an appointment with a Registered Dietitian who has experience working with this challenging diet. (SOURCE: ArticleBliz)

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