GLUTEN FREE DIET

• 1 in 70 people have coeliac disease – a condition in which the body has an abnormal reaction to gluten . It is a life-long condition and the only treatment is a strict gluten free diet .

• Gluten is a naturally occurring protein found in wheat , rye , barley and oats . It is widespread throughout the food supply .

• Unless you have a medical need to do so , there is no benefit to avoiding gluten

Gluten containing foods

Unless labelled as gluten free … ⨯ Bread ⨯ Breakfast cereal ⨯ Pasta ⨯ Barley ⨯ Noodles ⨯ Bagels

⨯ Pastries and cakes

⨯ Pizza

⨯ Baked goods ( e . g . doughnuts , eclairs )

⨯ Biscuits and crackers

⨯ Couscous

⨯ Soy sauce

⨯ Spelt products ( bread , pasta , flour )

⨯ Beer

May contain gluten …

⨯ Pre-made sauces and dressings

⨯ Pre-made soups and stocks

⨯ Stock cubes

⨯ Ready-made meals

⨯ Condiments

⨯ Confectionary

⨯ Chocolate

⨯ Muesli bars

⨯ Potato crisps

⨯ Deep fried foods ( due to batter )

⨯ Processed meats like sausages and deli meats

Beware of cross-contamination

If gluten-free food comes in contact with gluten-containing food ( even in trace amounts ), that food is no longer coeliac-safe . Follow these seven tips to minimise the risk of cross contamination :

1 . New research suggests separate toasters are not necessary . Simply ensure your toaster is clean and it can be shared between gluten free and gluten containing bread

2 . Use separate , clean serving utensils and chopping boards for all gluten free foods

3 . Wash your hands thoroughly before preparing gluten free food

Gluten free foods ( Always double-check the ingredients list of packaged products )

✓ Rice ( including glutinous rice ) ✓ Quinoa ✓ Corn ✓ Buckwheat ✓ Sorghum ✓ Amaranth ✓ Gluten free bread ✓ Pasta made from rice , quinoa , corn , buckwheat , sorghum , amaranth

✓ Breakfast cereal made from rice , quinoa , corn , buckwheat , sorghum , amaranth ✓ Popcorn ✓ Fresh fruit ✓ Fresh vegetables ✓ Fresh meat , poultry and seafood ✓ Tofu ✓ Eggs ✓ Nuts and seeds ✓ Milk , yoghurt and cheese ( unflavoured / plain ) ✓ Legumes ( beans , chickpeas , lentils ) ✓ Oils ✓ Honey ✓ Gluten free vegemite ✓ Butter and margarine ✓ Tamari ( gluten free soy sauce ) ✓ Wine and spirits

4 . Have separate spreads and condiments to be used with gluten free products only ( butter , honey , jam , mayonnaise , etc .)

5 . Don ’ t cook gluten free pasta in the same water that has just cooked regular pasta

6 . Don ’ t deep-fry gluten free foods in oil that has been used to fry gluten-containing foods

7 . Store gluten free products in separate containers to gluten-containing ones

Rice

Quinoa

Buckwheat

pasta

Legume-based

Popcorn

September 2020 , v1

VEGAN AND VEGETARIAN DIETS

• Vegetarian diets do not include meat , poultry or seafood . Some vegetarian diets include dairy foods and / or eggs . A vegan diet does not include any foods of animal origin .

• A well-planned , balanced vegetarian diet can easily meet all of your nutrition requirements . A vegan diet is particularly restrictive , so it ’ s important you see an Accredited Practising Dietitian to ensure your diet is nutritionally adequate .

• Pregnant or breastfeeding women , women planning a pregnancy and children have increased nutrient requirements , so careful dietary planning with the help of a dietitian is recommended .

Plant-based protein

• It is a myth that vegetarian diets are low in protein . It is very easy to get enough protein without eating animal foods .

• Soy milk , tofu , beans , chickpeas , lentils , nuts and seeds are good sources of plant-based protein . If included , eggs and dairy foods contribute a significant amount of protein as well .

• It is best to minimise your intake of vegetarian products that mimic animal foods ( e . g . vegetarian sausages , faux bacon and plant-based mince ). These foods are usually highly processed and often contain a lot of sodium and saturated fat , which is bad for heart health .

Healthy vegan day on a plate

BREAKFAST

SNACK – latte made with

LUNCH – lentil salad made of one cup of cooked green lentils , half

Nutrients to keep in mind

When removing animal foods from your diet , the nutrients those foods provide should be replaced with plant-based wholefood alternatives . Some important nutrients to keep in mind are :

Iron – transports oxygen around your body . It is found ¬ in legumes , some fortified grain products ( e . g . breakfast cereal , bread ), nuts and seeds . To boost iron

+ absorption , these foods should be consumed with a source of Vitamin C ( such as tomato , capsicum or orange ).

Calcium – supports strong bones and teeth . Ensure your non-dairy alternative is fortified with at least 100mg calcium per 100mL .

Vitamin B12 – plays a key role in proper functioning of your blood and nervous system . It is only found naturally in animal foods . If eggs and dairy are not in your diet , you must consume foods fortified with vitamin B12 or a supplement . Speak to your dietitian to find which one is best for you .

Omega-3 fatty acids – support a healthy heart and brain . Include flaxseed oil , chia seeds and walnuts in your diet regularly .

Zinc – important for wound healing . It is found in nuts , legumes and wholegrains .

SNACK – four

DINNER - fried rice made of 170g firm tofu , one cup

April 2021 , v1

WEIGHT LOSS

• You do not need to go on a fad diet to achieve and Five nutrition tips for successful maintain a healthy weight . weight loss

- A well-balanced diet including all five food groups is key – grains , protein , dairy , fruit and vegetables . There is no need to avoid any food group when

1 . Eat regular meals 2 . Follow the healthy trying to lose weight . Doing so will mean your diet that provide musclebuilding protein , gut- half a plate of non-

plate model . This is is nutritionally inadequate . - Exercise is integral to weight management .

loving fibre and energygiving low-GI carbs . This quarter of a plate of

starchy vegetables , a

It helps to build muscle , boost your trio of nutrients helps protein and a quarter metabolism and to satisfy you and keep of a plate of carbs . This burn energy . It is hunger pangs at bay . helps to get the right also essential for balance of nutrients your heart and 3 . Limit beverages while keeping kilojoule mental health . other than water . Soft content in check .

• There is no such drink , juices , cordials , thing as a quick energy drinks and

4 . Limit discretionary fix . Fad diets don ’ t alcohol can contribute food . All foods belong work . They are a lot of unnecessary in a healthy diet , but overly restrictive and nutritionally inadequate . kilojoules . Minimising treats should not be your intake of them is consumed every single

• Don ’ t focus on the scales . The way you feel , how an easy way to reduce day . Instead , plan your clothes fit and your waist circumference are your kilojoule intake . one or two special other good guides . occasions each week

• Don ’ t obsess over calories but be mindful of your 5 . Keep a food diary . for you to mindfully intake . As a guide , less than 6300kJ per day will This can help you to be enjoy your favourite achieve weight loss for most people . more mindful around food , like a small

• Set realistic goals . Just 5 % weight loss can have a food and identify chocolate bar or a big impact on your overall health . Start small and situations of nonhungry eating . you don ’ t feel deprived

scoop of ice cream , so re-assess incrementally . .

Weight loss day on a plate

BREAKFAST - half a cup of natural

SNACK – one skim

LUNCH – four corn thins topped with two

SNACK – one nectarine

DINNER - 100g baked salmon served with one cup each

April 2021 , v1

HIGH PROTEIN AND / OR HIGH ENERGY DIET

If you are under weight or have recently lost weight without trying , or you have a poor appetite , you may be recommended to eat a high protein high energy diet . Eating foods that are high in kilojoules ( calories ) and muscle-building protein will help you to gain weight , build strength and recover quickly from illness .

Benefits

High Protein and / or High Energy Oil

You will have more energy to : Dried

• Do the things you love to do fruit

Meat Seafood

Cordial

• Stay active Cream / sour

Cheese cream

Juice

• Give you strength to do your everyday Milk

Pastry activities fortified Chicken with skim

• Remain independent

Tinned tuna / milk powder salmon

Mayonnaise

• Prevent weight loss and / or increase weight

Honey / maple Avocado

Tofu Eggs syrup / jam

Nuts and Yoghurt

10 ways to increase your

Soft seeds drink protein and energy

High protein Butter / and energy margarine supplements Muffin

1 . Aim for 6 small meals across the day or to eat every 1-2 hours

Legumes ( chickpeas ,

Peanut butter

Confectionery

2 . Have small snacks between meals . Even if Ice cream you are not hungry , try a few mouthfuls 3 . Keep food you enjoy in the cupboard and fridge Peanut butter

Yogurt with Hummus with pita bread on toast with Have ready to eat meals available in the fruit bananas

4 . fridge / freezer

Pastry

5 . Eat your high energy and protein foods first at mealtimes

Tinned tuna with Include high energy / protein drinks

Dried fruit and

6 . mayo on wholegrain throughout the day nuts ( trail mix ) crackers

Baked

7 . Cook food in extra oil , butter or cream beans on

8 . Add grated cheese , cream , butter , oil and / Eggs toast or high protein and energy supplements to meals like soups , casseroles , smoothies

Muffin and even porridge 9 . Add nuts , seeds and maple syrup to ice cream , custard and yoghurt

10 . Add avocado and mayonnaise to Smoothie with milk and / sandwiches or high protein and energy supplement and fruit

September 2020 , v1

Custard

Cheese & crackers