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Gluten Free Eating: Shopping and Eating Out
This is Week 2 of a 3 part series on Gluten Free Eating. Lesson 1: Introduction to Gluten Free Eating Lesson 2: Gluten Free Shopping & Eating Out Lesson 3: Gluten Free Cooking & Baking See checklist for supplies and handouts needed for this lesson. COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY
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Let’s review: Last lesson, we looked at: What is gluten
Why some people need to be gluten free Where gluten is found in foods Important considerations before going gluten free Note: If participants in lesson 2 did not attend lesson 1, review that the gluten free diet is only beneficial for those with medical reasons for avoiding gluten. Gluten free diets are therapeutic for certain individuals: those with wheat allergy must avoid wheat and those with Celiac and non-Celiac gluten sensitivity must avoid gluten. Much of the information in popular press regarding the gluten free diet is not research-based.
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Program overview: Menu Planning Budget tips Gluten free labels
Gluten ingredients to avoid Gluten free options when dining out Gluten free eating at school Holiday and social eating These are the topics we will cover today.
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Menu Planning Plan meals the whole family can eat together
Focus on naturally gluten free foods Fruits and vegetables Protein Grains Low fat dairy Check with dietitian Handout: Gluten Free Diet: What You Need to Know from Beyond Celiac (reference this from lesson 1) Sample gluten free menus are available for reference on Celiac.org. These refer to brand names so should not be printed for distribution but can be referenced for menu ideas. Focusing on naturally gluten-free foods and limiting highly-processed specialty items is the key to healthful, cost-effective meal planning. Fruits and Vegetables - Frozen and canned fruits and vegetables, without added sugar or salt, are as nutritious as fresh produce. Protein - Low-cost protein sources are critical for sticking to your budget such as: dried beans, lentils and peas. Eggs also are a cost-effective, high-quality protein. Canned salmon and tuna can help your family meet the recommended two servings of fish per week. Grains - Corn and rice are good everyday options. Supermarket sales and buying in bulk* allow you to supplement with more expensive gluten-free grains such as quinoa, millet and buckwheat. (*Note: buying from bulk bins is NOT recommended due to risk of cross contact with gluten.) Low-Fat Dairy - Buy generic milk brands, purchasing blocks of cheese in lieu of pre-shredded and using powdered milk for recipes. Handout: Go Gluten Free by Shelley Case, R.D. Optional activity: have participants plan gluten free meal using the 5-Day Meal Planning worksheet from Iowa Extension, Consider different ethnic themed meals: Mexican & Asian typically don’t have wheat flour as base, rather rice or corn
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Budget Friendly Tips Write a “Master List” Write a shopping list
Grocery store tips Use cost per unit pricing Handout: Gluten-Free Menu Planning: Budget-Friendly Tips from BeyondCeliac.org Use this handout for notes on these slide tips.
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Where to find gluten free foods
Gluten free section Specialty section Throughout the store Specialty stores Online stores If you are new to gluten free shopping, the first trip can be quite overwhelming and probably take longer than you planned. It does get easier over time, however. Grocery Stores: Some grocery stores have a clearly marked gluten free section. These tend to be the exclusively gluten free brands. Some gluten free foods are with other specialty foods, such as organic or vegan. Some gluten free products are amongst regular foods throughout the store in addition to the naturally gluten-free foods that are always accessible. *Read carefully when… a gluten free product might be right next to a gluten item. Some brands make both gluten and gluten free, so double-check every item before it goes into your cart. Specialty stores: You will also find gluten free products in health food stores, whole food stores, those carrying foods for special diets. Check online for stores in your area. Online stores: Many companies offer free shipping on purchases over a certain amount and can send gluten free items right to your door. Once you have an item you know you like, check prices to see if an online order is more cost effective.
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Gluten Free Shopping Always read list of ingredients
Look for ‘GLUTEN FREE’ on the package Understand labeling laws Smartphone apps may not be accurate or complete Always read the list of ingredients in case manufacturers change ingredients. It’s possible that a food that used to be gluten free may no longer be. While there is no standard logo, look for the words GLUTEN FREE somewhere on the package. It helps to understand the labeling laws. “Gluten Free” is a voluntary claim, but if a package bears this claim, it must be gluten free. There are smartphone apps where you can scan a food UPC label and the app will indicate if the item contains gluten. These are only as accurate as the app developer. You may find the app developer favors one store over another, so a store brand may be listed as gluten free in one store but not another. Use caution with apps. It’s better to read the ingredient list.
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Which of the following terms fall under FDA regulation?
Gluten-free Free of gluten No gluten Without gluten Ask: Which of the following terms fall under the FDA regulation? Answer: all of the above. The FDA regulation applies to these four terms. Handout: US FDA Gluten and Food Labeling fact sheet Defining “gluten free”: Celiac disease experts deemed less than 20 parts per million a safe amount for most people with celiac disease. The FDA established a gluten limit of less than 20 parts per million for foods that carry the label with one of these four terms.
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Gluten Free Labels There is no standard logo for the gluten free label. These are just some of the many logos you may see on food packages. The FDA regulation doesn’t require manufacturers to place a food’s “gluten-free” claim in any specific location on the food label. So, manufacturers may choose where they place a “gluten-free” claim, as long as it doesn’t interfere with mandatory labeling information and meets the regulatory requirements. Some manufacturers may choose to include the logo of a gluten-free certification program on their food labels; however, FDA does not endorse, accredit, or recommend any particular third-party gluten-free certification program.
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Avoid Confusing Labels
For those with Celiac and those very concerned with potential hidden sources of gluten, clear labeling is important. Some manufacturers use confusing ambiguous labels like the ones pictured here. Terms such as “no gluten ingredients “and “made without gluten” are now frequently seen on products. The wary consumer must ask why the manufacturer wouldn’t use the standard language. These phrases are unfortunate loopholes in the labeling rule. These terms do not fall under the FDA labeling regulations so their meaning is vague. Contacting the manufacturer for products with these claims is recommended. It is reasonable to assume that there is a basic reason that these products are not labeled gluten free. It’s a valuable selling point if a product is labeled gluten-free, so it should raise suspicion if the company is deliberately using a similar-sounding term that evades regulation. Perhaps they are made in a shared facility or the ingredients are not sourced from gluten-free manufacturers. If the manufacturer cannot clarify the situation to your satisfaction, it would be prudent to avoid these products. The label pictured in the middle was from a package of sliced almonds. It says “Contains ingredients safe for a gluten-free diet”. Someone with Celiac had a strong symptomatic reaction after consuming these almonds. When the manufacturer was contacted, they declared the almonds were produced on lines where gluten was also present. The ‘may contain’ statement would have been helpful here for someone with Celiac, even though it was not required… but the manufacturer should not list it as gluten free unless it can be tested to less than 20 ppm. Take home point: These products should be avoided if the manufacturer cannot adequately explain why they are not using a regular gluten-free label. Note: If you find a product is mislabeled or misleading, use the information on the FDA labeling handout to contact appropriate authorities.
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8 Major Allergens Milk Eggs Fish Shellfish Tree nuts Peanuts Wheat
Soybeans Those with Celiac and gluten sensitivity must also avoid rye and barley and their derivatives Congress passed the Food Allergen Labeling and Consumer Protection Act of The law applies to all foods whose labeling is regulated by FDA, both domestic and imported. FDA regulates the labeling of all foods, except for poultry, most meats, certain egg products, and most alcoholic beverages. The law requires that labels must clearly identify the food source names of all ingredients that are — or contain any protein derived from —the eight most common food allergens, which Act defines as “major food allergens.” As a result, food labels help allergic consumers to identify offending foods or ingredients so they can more easily avoid them. The eight foods identified by the law are: Milk Eggs Fish (e.g., bass, flounder, cod) Crustacean shellfish (e.g. crab, lobster, shrimp) Tree nuts (e.g., almonds, walnuts, pecans) Peanuts Wheat Soybeans
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Allergen & advisory statements
These notes taken verbatim from the Food Allergy Research & Education (FARE) website: “The Food Allergen Labeling and Consumer Protection Act (FALCPA), which took effect January 1, 2006, requires that the labels of foods (including conventional foods, dietary supplements, infant formula, and medical foods) containing major food allergens (milk, eggs, fish, crustacean shellfish, peanuts, tree nuts, wheat and soy) note the allergen in plain language, either in the ingredient list or via: the word “Contains” followed by the name of the major food allergen – for example, “Contains milk, wheat” – OR in the ingredient list in parentheses – for example, “albumin (egg)” Such ingredients must be listed if they are present in any amount, even in colors, flavors, or spice blends. Although FALCPA has made label reading easier, FARE advises individuals and families who are managing food allergies to read all labels on all packages carefully every time. Ingredients can change without warning, so reading labels each time will ensure you avoid any ingredients that may cause a reaction. “May Contain” Statements The use of advisory labeling (i.e., precautionary statements such as “may contain,” “processed in a facility that also processes,” or “made on equipment with”) is voluntary and optional for manufacturers. There are no laws governing or requiring these statements, so they may or may not indicate if a product contains a specific allergen. According to the FDA’s guidance to the food industry on this issue, advisory labels “should not be used as a substitute for adhering to current good manufacturing practices and must be truthful and not misleading.” If you are unsure whether or not a product could be contaminated, you should call the manufacturer to ask about their ingredients and manufacturing practices.”
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Reading Ingredient Lists
These ingredients are NOT gluten free: Wheat (bulgur, durum, farina, semolina, triticale) Wheat flour Rye Barley *Oats, *oat flour Malt, malt flavoring, malt syrup, malt vinegar Brewers yeast Spelt When reading ingredient lists, these are the ingredients to avoid when eliminating gluten. There are many different types of wheat; become familiar with the variations. *Oats and oat flour should be avoided unless they are grown and harvested to be gluten free. Malt is from barley – and any variation of malt should be avoided.
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Ingredients to avoid Although not required by labeling laws, this manufacturer lists the cheese cultures are from barley (one of the gluten grains to avoid). You might also note the toll free number on the label. Manufacturers are used to answering questions about ingredients and are typically prepared with information. Instead of wondering, take a minute to call the manufacturer… right there from the store if you have the opportunity!
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Ingredients to avoid Malt flavoring here is from barley, even though barley is not listed. This food should be avoided. Note to Educator: While Extension typically does not mention certain brands… this one is worth mentioning because many people with Celiac do not realize that Rice Krispies contain gluten. There are some crisped rice cereal brands that are labeled gluten free.
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Ingredients to avoid This ingredient list is from butterscotch baking bits. According to the manufacturer, the source of the natural flavoring is from malt/barley, which contains gluten. The consumer would not know this from reading the label… the manufacturer has to be contacted. Note: not all butterscotch baking bits contain gluten. Optional activity: Label reading. have participants look at food labels and ingredient lists to determine if a food is gluten free Menu activity. Divide participants into small groups. Give each person a Gluten Free Menu Activity Worksheet. Assign different meals to different small groups. Ask them to work together to make changes in the menu to make it gluten free. If time and space allow, have food packages available from the ingredients needed to make each meal. Stations can be set up for each meal with both gluten free and gluten containing food packages or labels. Optional booklet: Gluten Free Diet Guide for Families from
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Gluten Free Dining Look for restaurants that offer gluten free options
Web search Smartphone apps Gluten free menus You won’t have to give up eating out altogether, it just takes a little more planning. Some websites and smartphone apps are helpful in finding restaurants with gluten free menu items. These sources sometimes have consumer reviews of how “Celiac-friendly” the restaurant is (for example, how knowledgeable and helpful staff were, consumer reactions to food, etc.). Optional activity: Provide menus from actual restaurants and have participants look for safe gluten free options. Determine what questions they would need to ask servers about how food is prepared to limit cross contact with gluten.
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Gluten Free Dining Look at online menu Call ahead
Ask about cross contact Respectful reminders to staff Plan ahead: Look online at the menu for gluten free options. Call ahead at a time when it’s not a busy for the restaurant and talk with a manager. Ask about their process for controlling for cross contact. Cross contact is a better term to use than cross-contamination, which infers foodborne illness and might offend food service staff. At the restaurant: Tell your server that you are gluten free and would like to confirm the food ingredients and preparation. It’s ok to double check, your health is important. Make requests in a respectful manner and thank staff for a job well done. For more information on talking with food service… Beyond Celiac has a resource to make sure that the restaurant understands how to proceed once you make that gluten-free request. This tip sheet – “Dining Tips from Beyond Celiac” – covers a number of important questions that can help you determine if a restaurant is properly prepared to meet your gluten-free needs. While there is always risk when someone else is preparing your food, this guide might help you feel more confident and comfortable when speaking with the staff about gluten-free options. Handout: Gluten Free Dining Tips from Beyond Celiac
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Sources of Cross Contact
Toasters Colanders Cutting boards Flour sifters Shared containers Condiments Airborne wheat flour These sources of cross contact are important to consider when eating out. It’s ok to inquire about separate colanders, pasta pans, grills, fryers, cutting boards, etc.
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Special concern for children: Gluten Free Eating at School
Meet with nurse and school food service staff Make sure school staff are educated on Celiac and the gluten free diet Communicate with classroom teachers Consider a 504 plan for medical adaptations See Celiac.org and download school kit Optional slide for participants with children who cannot eat gluten: If your child will be eating food prepared by the school… plan ahead to set your child up for success. Make plans for food service: through cafeteria or packing your child’s lunch. Communicate with classroom teachers regarding snacks, parties, special treats and craft projects involving playdough or paper mache. You can file a 504 Plan in public schools to arrange accommodations for your child with celiac disease. Celiac disease is considered a disability under the Americans with Disabilities Act. The law requires that these schools remove barriers to learning, which include accommodating a child’s gluten-free diet and disability needs. Read more at For more information:
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Holiday and Social Eating
Be creative in trying new holiday recipes with gluten free ingredients Go prepared by taking food and beverages with you Take a dish to share Be alert You don’t have to give up favorite holiday dishes if you’re gluten free. There are many cookbooks and recipes available online such as celiac.org. Sometimes it may mean a simple swap for gluten free ingredients. Sometimes it may mean a menu adjustment. Don’t assume there will be food for you where you are gathering (friends’ or family’s house). Talk with your host about your diet. Some hosts may try to accommodate your diet restrictions. Politely explain your limitations and if they cannot accommodate your diet, take your own food that you know is safe to eat. Take a dish to share… you’ll have something you can eat and contribute to the meal. Be alert: be on the lookout for hidden sources of gluten such as gravies, sauces, spices, and drinks. And remember, When in doubt, go without! Read more at Vacationing: This may require a combination of strategies from eating out and taking food with you. Can you stay in a location where you will have access to gluten free food or a kitchen where you can prep your own food?
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Program summary: Planning gluten free meals Gluten free shopping
Label reading Gluten free dining tips Gluten free eating at school Holiday and social eating This session covered a lot of material. Plan to review it on your own as you have time.
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Please share one idea you learned today that will be helpful to you.
Invite participants to share responses… Optional food tasting: Provide a taste of gluten free food: 1. Naturally gluten free (Cereal Treats from Celiac Disease Foundation) 2. Gluten free substitute (Gluten free pasta dish: Italian Pasta Salad. Use gluten free rotini, use separate colander, check that salad dressing is gluten free)
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For more information Academy of Nutrition and Dietetics eatright.org
Beyond Celiac beyondceliac.org Celiac Disease Foundation celiac.org Food Allergy Research and Education foodallergy.org/food-labels US Food and Drug Administration “Gluten Free Labeling”. fda.gov/downloads/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/Allergens/UCM pdf
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This program was developed by: Shannon Carter, M.S.
Extension Educator, Family and Consumer Sciences, Ohio State University Extension Fairfield County 831 College Avenue, Suite D Lancaster, OH 43130 CFAES provides research and related educational programs to clients on a nondiscriminatory basis. For more information:
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