Well+Being Blog > Healthy Eating
Increasing Variety in a Gluten-Free Diet: Food Diaries
This week’s food diarist is on the right track, but our expert has some tips on how to stay healthy when limited to a gluten-free diet
Location: Capitol Hill.
Self-described Activity Level: “Relatively active. I aim to work out four of the five work days plus yoga on the weekends. I found out a few months ago that I am gluten intolerant so I have had to rework my entire diet. I have always been a big fan of salads so it’s not a huge stretch to eat a lot of salads for meals, but I was always able to throw something else in for variety, like a sandwich or pizza. I am also trying to lose some weight, I would like to lose about 10 to 15 pounds from where I am right now. Switching to a gluten free-diet helped in the beginning, and I lost about 15 pounds. Now that I am realizing that there are gluten-free options out there for sweets, though, it’s getting tough!”
6:33 AM: The alarm goes off … and I snooze for an hour. Wish I could say it’s because it’s Monday, but it’s typical every day. I finally roll out of bed, get ready for work, grab a new brand of Greek yogurt and head toward the Metro.
8:30 AM: I hit Starbucks for a grande iced skinny vanilla latte—my favorite and only about 100 calories. Fun fact: I get bad heartburn if I drink regular coffee, but if I latte-fy them, I don’t. I attempt to eat my yogurt with it but I am trying a new brand and, unfortunately, I do not like it at all. I eat about half and realize I can’t eat the rest of it. I think that I will stick with the Chobani from now on.
10:30 AM: Coffee gone, time to fill up the water bottle. I try to fill up my 24-ouncer twice while at work.
12:15 PM: I work in an area with a lot of quick food options so I tend to buy lunch every day. Since it’s Monday, a good day of the week to start healthy, so I went to the salad bar and got lettuce, tomatoes, mushrooms, artichokes, hearts of palm, a few olives, chickpeas, regular peas, carrots, and some sliced hard-boiled eggs with the balsamic vinaigrette (one ladle worth). I always add artichokes and hearts of palm when I can because of their fiber content. I finished up my first bottle of water with my salad, and I head off to the cooler to refill.
3:00 PM: FroZenYo just opened up a block from my office so I head over with some coworkers. The vanilla wasn’t working and that’s what I wanted, so I settled for a tiny bit of banana with raspberries and chocolate chips. I had been craving it when the store wasn’t yet open, but now that I have had it, I probably won’t go back for a while.
5:00 PM: Off to the gym for BodyPump. It’s a one-hour strength training class and I love it! We focus on each major muscle group for one song: (legs) squats, chest, back, triceps, biceps, (legs again) lunges, shoulders, then abs.
7:30 PM: I’m finally home, and I make another delicious salad—this time with lettuce, tomato, avocado, cucumber, carrots, goat cheese, and ranch dressing made from yogurt. Even though I already had frozen yogurt today, I still follow up my salad with a serving of Cherry Garcia Frozen Yogurt—gotta get my calcium! Drink two glasses of ice water while at home, one with dinner and one while watching TV.
10:00 PM: Read in bed and then sleep.
6:33 AM: Alarm, snooze, get ready, grab yogurt, and go.
8:00 AM: Chobani, I missed you yesterday! Today is a non-fat black cherry fruit on the bottom. With it, I am having a tall iced skinny vanilla latte.
9:00 AM: I fill up water bottle for the first time.
11:00 AM: I am starting to get hungry but I have a dentist appointment at lunch so I don’t want to eat before. I chug some more water to hopefully hold me over until afterward.
1:30 PM: Stop by Sweetgreen and get a salad: spinach, hearts of palm, carrots, quinoa, sunflower seeds, and mozzarella with the lime cilantro jalapeno vinaigrette. I also stop at Buzz to grab a cupcake for a coworker and grab a gluten-free vanilla cupcake to share—with myself.
1:45 PM: I’m about to head back into the office with my salad and treats when an earthquake hits! I stand outside for a while, then brave the Metro. I finally walk the two miles home from L’Enfant because my transfer was a mess. It was a good thing I had the exercise because my gym bag (with my only pair of running shoes) was stuck in my office.
4:00 PM: I eat the salad and cupcake as a combined lunch/dinner.
7:00 PM: I’m still a little hungry so I have some gluten-free crackers and hummus. I end up drinking about four glasses of ice water from the time I get home to when I go to bed.
10:30 PM: I’m exhausted but still mentally wound up from the excitement of the day. I read in bed for about an hour and then fall asleep.
6:33 AM: Alarm, snooze, go!
8:30 AM: I sip my tall iced skinny vanilla latte and eat a Chobani non-fat raspberry greek yogurt.
12:00 PM: I have had meetings all morning; I can’t believe it’s already lunchtime and I haven’t had any water yet. Surprisingly, I am not very hungry yet.
1:30 PM: I have some errands to run downtown so I stop at Chop’t for a salad: spinach, carrots, edamame, broccoli, sunflower seeds, apples, walnuts, and feta with the Light Ranch dressing. I wouldn’t have normally added walnuts or apples but it was one of the menu items and since the store was packed, I didn’t want to be a pain. I finish my water and head off to refill it for the afternoon.
5:00 PM: I finish up my second bottle of water and head to the gym for Body Pump. I recently increased my weight in squats, chest, and biceps so this class was a rough one.
7:00 PM: After the gym I’m starving, and a quick check of the fridge tells me that I am out of most salad ingredients. I cook up some quinoa pasta and tomato sauce. I know that one official serving of pasta isn’t going to knock this hunger so I have some tomato and cucumber slices on the side with the yogurt ranch dressing. It’s always a nice treat to have quinoa; I don’t have it very often because of how expensive it is. I follow up my dinner with a gluten-free peanut butter cookie and drink three glasses of ice water over the course of the night.
10:00 PM: Read in bed for about an hour and fall asleep.
6:33 AM: Same as all the other mornings … alarm, snooze, and go.
8:15 AM: Tall Iced Skinny Vanilla Latte and a Chobani Low-fat Strawberry Banana Greek Yogurt.
9:00 AM: The coffee is gone, so I fill up my water bottle.
1:30 PM: Time for lunch. I am craving soup, so I get a medium Tuscan white bean soup and a small side salad. I finish the soup but pick at the salad and leave most of the lettuce. I finish my water bottle and refill it.
3:30 PM: I’m getting a little hungry. I grab some watermelon from the store downstairs and pick up a ginger ale, too. I cut out most sodas a year or so ago but I do love me some ginger ale. I don’t have them very often, maybe only once a month, so I go with regular, not diet. I end up drinking half and put the rest in the fridge for tomorrow.
6:00 PM: Off to the gym. I run for 30 minutes on the treadmill then stretch. Bring It On was on the TV so it went by quickly!
7:30 PM: Knowing that I have nothing to eat in the house, I stop by California Tortilla and pick up a garden salad with black beans and fresh salsa as the dressing. I add some yogurt ranch dressing when I get home. I have a handful of M&Ms for dessert and drink two glasses of ice water.
10:00 PM: I read in bed for 30 minutes and fall asleep.