As a teenager with a gluten-free diet, navigating the school canteen can be a challenge. With so many tempting options on offer, it can be tough to stick to your diet and find safe, gluten-free choices. And with the hustle and bustle of the lunch line, it can be hard to get the information you need to make informed decisions about what to eat. In this article, I'll explore some tips and strategies for navigating the school canteen on a gluten-free diet, and provide some practical advice for staying healthy and satisfied while living with celiac disease or gluten intolerance.
First, it's important to understand why a gluten-free diet can be especially challenging in the school canteen. For one thing, gluten is found in many popular school lunch staples, such as sandwiches, wraps, and pizzas. Additionally, gluten can be hidden in other ingredients, like sauces and seasonings, which are commonly found in school canteen meals. This means that it can be hard to find safe, gluten-free options when you're looking for a quick and convenient lunch.
However, it's important to remember that a gluten-free diet doesn't have to hold you back from enjoying the school canteen. In fact, with a little bit of planning and some careful label reading, you can find plenty of delicious and nutritious options to fuel your school day.
Here are four tips for staying healthy and satisfied on a gluten-free diet in the school canteen:
Plan ahead:
Before you head to the school canteen, think about what you'll want to eat and bring some safe, gluten-free options with you. Some good options include gluten-free sandwiches, wraps, and snacks.
Ask questions:
Don't be afraid to ask the canteen staff about the ingredients in their meals and snacks. They should be able to provide you with information about which items are gluten-free, and which ones to avoid.
Read labels carefully:
If you're buying packaged foods from the school canteen, make sure to read the labels carefully to check for hidden sources of gluten. Look for products that are certified gluten-free, and be on the lookout for ingredients like hydrolyzed vegetable protein and natural flavors as some might have gluten.
Get creative:
Just because something is labelled as gluten-free doesn't mean it has to be boring or bland. Try experimenting with different ingredients and flavours to create your own delicious and satisfying gluten-free meals and snacks. I often bring some bread to school even if buying something from the canteen, this assures you have something to eat.
By following these tips, you can stay healthy and satisfied on a gluten-free diet in the school canteen, and enjoy a variety of delicious and nutritious options to fuel your school day. Remember, a gluten-free diet doesn't have to hold you back from enjoying the school canteen – with a little bit of planning and some careful label reading, you can find plenty of safe and tasty options to keep you satisfied and energized for the school day.
