Healthy Gluten-Free Kids’ Lunches

If your kids need to avoid gluten, don’t despair!  Here are 15 nutritionist-approved gluten-free lunch box ideas they’ll love (and adults will too!)

Gluten Free Recipes for Kids - Lunch Ideas

Ask The Nutritionist

by Melissa Diane Smith

Q: I have a 10-year-old daughter who was diagnosed with celiac disease earlier this year, and a 6-year-old son who has experienced dramatic improvements in behavior problems (diagnosed as ADHD) since I put him on a gluten-free diet a year ago. I know how to put gluten-free meat on some gluten-free bread, but I’d like to transition my kids off of these processed products. Can you offer any suggestions? —Ann L., Las Vegas

A: Making healthy, gluten-free school lunches that your kids will like is completely possible. You just need to get creative by filling the lunch boxes with at least a few different, colorful, easy-to-eat foods. Include some protein, vegetables, healthy fats, and fruit. Prepare the boxes to look as tempting as possible, cut vegetables in interesting shapes, and pack them with gluten-free dips. (Studies have found that children are more likely to eat their vegetables with a dip.)

(more…)

Think Outside the Sandwich Bread

Ask the Nutritionist

by Melissa Diane Smith, author of Going Against the Grain

Saying goodbye to bread doesn’t have to mean giving up sandwiches.

Q: I maintain my weight and feel best when I avoid gluten and all grains. I don’t miss the taste of bread, but I do miss the convenience of making sandwiches for quick lunches, especially on hot summer days. Are there any grain-free substitutes that could help me fix easy-to-make “sandwiches”?

—Tamara R., Sacramento, Calif.

A: The short answer is: Yes! If you bake, try making grain-free tortillas or sliceable bread out of almond flour, ground flaxseeds, and/or coconut flour. If you don’t bake—or if you want a quicker alternative—think outside the box and get creative by using vegetables or fruit as alternatives for wraps and buns. These seven produce-based ideas can help you get started.

collard-green-wrap1. Lettuce wraps. For convenience and versatility, nothing beats using large lettuce leaves, such as romaine or Bibb, as tortilla or bread substitutes. Wrap burgers with them, or make BLT (bacon, lettuce, and tomato) “sandwiches,” taco lettuce wraps, fajita wraps, tuna salad wraps, or lettuce cups with Asian-based fillings.

(more…)

Let Go of ‘Milk for Strong Bones’

Ask the Nutritionist

by Melissa Diane Smith

Give dairy a pass and focus on lesser-known food strategies for bone health

Q: I eat and drink a lot of milk products mostly because I want to be sure I get enough calcium for healthy bones. Unfortunately, I have asthma and a lot of digestive distress, and I’ve been wondering whether dairy is part of the problem. If I find I’m reacting to dairy products and feel better not eating them, how can I get enough calcium to protect my bone health? —Janet K., Toledo, Ohio

Food Strategies for Strong BonesA: The idea that we have to consume a lot of cow’s milk for strong bones is deeply ingrained in our society, but it’s based mostly on a successful PR strategy by the dairy industry rather than scientific fact. Believe it or not, anthropologists know that people in hunter-gatherer societies who didn’t consume milk had much stronger, healthier bones than people from agrarian societies who did.

It’s true that milk is high in calcium, and 99 percent of the calcium found in the average adult body resides in our bones. But the long-held belief that we need plenty of calcium to prevent osteoporosis—a disease characterized by porous and fragile bones—isn’t as accurate as you’d think. Numerous studies have found no association between high calcium intake and lower fracture risk.

(more…)

Going Against the Grain Named to a Top 12 List for Holistic Nutrition Books

GATG on ChalkboardmagThe Chalkboard Mag just named my Going Against the Grain book to its list of its 12 favorite holistic nutrition books to include in your wellness library of reliable resources. “These are your classics, your forever reference bibles and tried-and-tested holistic essentials,” the magazine writes.

(more…)

Can Carbs Cause Lung Cancer?

by Melissa Diane Smith, author of Going Against the Grain

CarbsEven if you don’t smoke cigarettes, take notice: If you’re having a hard time giving up bread, pasta, and other refined grain products, you’re putting yourself at increased risk of developing lung cancer, according to a recent study published in Cancer Epidemiology, Biomarkers & Prevention.

(more…)

Low-Carb Winter Veggies

Learn how to substitute starchy foods with satisfying low-carb veggies that pair well with hearty winter dishes

Ask The Nutritionist

by Melissa Diane Smith

Spaghetti squashQ: I ate too many baked goods, breads, and potatoes during the holidays and ended up gaining 15 pounds! I am more successful at losing weight when I cut back on carbs, but it’s easier for me to do this in the summer (when I just naturally crave salads and raw veggies). It’s freezing here in the winter, and all I want to eat are warm, hearty meals. Can you suggest a few satisfying low-carb vegetables that I can put on my winter menu?  —Sue M., Minneapolis

A: No matter what time of year it is, the general idea of cutting carbs to lose weight should be to replace grain products and starchy vegetables with lower-carb, non-starchy vegetables. Here are a few of my favorite low-carb foods to use as ingredients in wintertime meals.

(more…)

The Top 9 Reasons to Buy Organic

by Melissa Diane Smith

Reasons to Buy Organic 2People typically shop in natural food stores to buy cleaner, healthier foods than what they’ll find in conventional supermarkets. It’s common for shoppers to get confused by the meanings of various labels on products, but many now realize that the “cleanest” of all foods offered in stores are those labeled with the USDA Organic seal. The majority of U.S consumers now say they prefer organic foods and at least occasionally buy and eat organic.

Why the growing preference for organic products? When you choose organically produced products, you:
(more…)

Search

See all Monsanto articles

Sign Up for the FREE Nutrition News & Notes e-newsletter









I want to be informed about local Tucson events
* Required Fields
Don't worry! I respect your privacy and will NOT share your personal information with anyone.

Most Recent Posts

Archives

Categories