Overcoming dietary challenges
As a dietitian, I often see clients of all ages who have dietary restrictions, which can make trying to plan meals that cater to everyone’s dietary needs an overwhelming task. But take heart, this does not have to be the case.
Two common food sensitivities that can seem both overwhelming and restrictive are gluten-free and lactose intolerance.
For those diagnosed with celiac disease, a gluten-free diet is required as the intestine is damaged by consuming gluten. Gluten is found in grains such as wheat, rye and barley. Reading food labels is important, as gluten can also be “hidden” in foods we may not think of, such as soups.
A dietitian can help guide you through the grocery store to become familiar with foods that are safe for a gluten-free diet.
Lactose intolerance occurs when an individual is unable to digest the natural sugar known as lactose in milk products because they lack the digestive enzyme lactase (the job of lactase is to break down lactose). This results in discomfort following the consumption of foods containing lactose, such as milk, cheese, yogurts and ice cream.
The first approach I take with clients suffering from any food sensitivity is to focus on what they can have, rather than what they cannot have. For both gluten- and lactose-free diets, fruits and vegetables, and unbreaded meat and alternatives are safe options and important to consume for a balanced diet. It is then a matter of finding substitutions for the foods they cannot consume, such as the grain or dairy products in this example.
Luckily, these days there are a growing number of options for all food sensitivities throughout the grocery store. Grain substitutions can include quinoa, gluten-free cereals and pastas. Dairy alternatives can include soy milk, lactose-free milks and cheeses, Icelandic-style yogurt (skyr) and coconut milk yogurts.
Specifically, the President’s Choice brand makes it easy to embrace favourite foods and flavours, no matter your dietary needs, with PC lactosefree and gluten-free product lines.
In this Quick Moroccan Lamb Tagine the corn couscous is a great gluten-free alternative, and the recipe is one example of a flavourful and comforting dish that is suitable for any friends or family members who are managing either a lactose intolerance or celiac disease. If you do not enjoy lamb, try ground turkey, beef or chicken instead.
For more information about cooking and entertaining with food allergies and intolerances in mind, check out pc.ca/foodsensitivities.
And remember, I am also happy to chat with you to help with any food sensitivity challenges you may be facing!
Upcoming event Heart health dietitian store tour at the Truro Atlantic Superstore, Tuesday, April 11, 1:30 to 3 p.m. Walk the store floor with me to learn about heart healthy shopping, the risk factors of heart disease, healthy fats, balanced meals and the benefits of the Mediterranean diet.
Have a nutrition question? Want to book a free appointment or educational store tour for yourself or your community group or business? Contact me by phone at (902) 921-0700 or by email at Courtney.masey2@ loblaw.ca.