Is there a preferred way to have eat healthy when you're a vegitarian who doesn't eat gluten or sugar?

Lots of choices: Fresh vegetables, fruits, beans, lentils, legumes, rice, non gluten whole grains (not wheat, barley and rye), milk and milk products.

Gluten free: FREE GUIDE 2018 TO AVOID: - Wheat - Rye - Barley - Oats (unless specified GF) READING LABELS: - Watch out for: o Wheat o Barley o Rye o Oats o Modified Food Starch (unspecified) o Food Starch (unspecified) o Malt o Brewer’s Yeast o Vitamin E (beauty products and Vitamin E oil often use a wheat-derived form) - GF symbol on many foods now: - FDA DOES NOT require manufacturers to label food GF: they DO outline requirements for a product to carry a GF label - GF is typically defined as a product that contains no more than 20ppm of gluten - REFER TO THIS LINK FOR DETAILED INFORMATION ON GLUTEN FREE LABELING: o https://celiac.org/live-gluten-free/glutenfreediet/label-reading/ ALTERATIONS FOR GF DIET: - Eat Naturally GF grains: o Rice o Millet o Chia o Quinoa o Corn o Buckwheat o Certified GF Oats o Teff o Amaranth - Find a flour replacement: o Pamela’s o Cup for Cup (highly recommend!) o Domata o Bob’s Red Mill o King Arthur - Try cuisines with little to no gluten: o Mexican o Thai o Indian - Find an alternative to beer: o There are GF beers …. Just not many: Redbridge (by Budweiser), Green’s (Belgium based company), New Grist o Hard Ciders: many on the market currently o Wine - Utilize GF resources: o Books o Websites o Blogs o GF menus online or at restaurants o Registered Dietitians (large grocery stores, public health clinics, private practices, hospitals, schools) - Higher Costs: o GF bread, pasta, and starch items are more expensive o GF menu items at restaurants are often more expensive (including substitutions for sides) o Look for sales, discounts, and coupons o Try to eat more naturally GF grains (as listed above) as alternatives to traditional baked goods and pastas EATING OUT: - ASK!! o Always ask if there is a GF menu o Ask if there are items on the menu that are GF o Ask if there are items on the menu that can be made GF o Ask for alternatives to questionable ingredients  Example 1: oil & vinegar, instead of a pre-made salad dressing  Example 2: baked potato or salad, instead of French fries - Franchises vs. Local Joints: o Franchises are great when traveling: if you know that a particular chain offers GF items, then you know there are safe items wherever this brand is located o Small restaurants often make more food from scratch: Meaning that they can tell you what is in the dish and how it is made, even if they do not have a list of GF menu items o Both types of restaurants are frequently attuned to the GF diet: If you ask up front what options are available for you, this will help you to have a safe dining experience (and save you from any digestive distress later!) - Eating with Family & Friends: o Offer to bring a dish o Offer to bring GF ingredients or to provide information on what items to buy o Be prepared to say “No Thank You”: Going GF changes the social aspect of eating. Saying “no” to questionable homemade food isn’t rude, and is necessary for both your short and long-term health. RECOMMENDED RESOURCES: - BOOKS: o The Joy of Cooking  Or any book that strikes your fancy  Even if you don’t plan on cooking, having a classic cook book on hand as a reference will help you become familiar with the components of common dishes o Babycakes  There are several GF cookbooks out there: usually you just need one with good baking recipes o Mexican Everyday  Mexican cuisine is almost completely gluten free, very affordable, and most ingredients are in the average grocery store - WEBSITES: o Celiac.org o Glutenfreeliving.com o Glutenfreegoddess.blogspot.com o Cup4cup.com o Pamelasproducts.com o Udisglutenfree.com - BRANDS TO START WITH: o Items in the GF or Health section of a store are the most reliable (and easiest) to start with o Betty Crocker, Pillsbury and King Arthur baking mixes (cakes, brownies, etc.) o Cheerios & Chex cereals o Quaker Oats Certified GF oats (quick and instant) o Barilla GF pastas o Progresso and Pacific soups (various) o Pacific broths o Better than Bouillon o Newman’s Own, Bolthouse, Wishbone dressings o San-J GF tamari, teriyaki, and soy sauces