Information on key sections in the supermarket relevant to the gluten-free diet and healthy eating messages
2 3 Introduction Welcome participants. Provide participants with the Store Tour pack. What the Tour involves how long it will take. Encourage questions during the Tour but also state that there will be time at the end for any general questions. If participants want to do their shopping, ask if they can do so at the end of the Tour, and not during, as this will help keep the tour within the time allocated. Show participants where the toilets are. Explain to participants where the fire exits are. Ask participants to fill in the feedback form at the end of the Store Tour. This Tour contains both information on the gluten-free diet and additional healthy eating tips. Depending on the profile of people on the Tour you may wish to tailor the Tour to include more or less information on each of the topics. Fruit and vegetables All fresh, frozen, canned, dried and juiced fruits and vegetables are Vegetables pickled in vinegar and all peas, including mushy and processed peas, are Ready made salads may have dressings containing gluten so check these for their suitability. Get your five a day Fruit and vegetables are a good source of fibre in the diet, especially those with skins on, pips and seeds. You should aim to eat at least five portions of fruit and vegetables each day. What is a portion? One medium fruit, for example, an apple. Two small fruits, for example, plums. A small handful of small fruit, for example, grapes A bowlful of salad. Three heaped tablespoons of vegetables (fresh, frozen or tinned). One heaped tablespoon of dried fruit. One glass of fruit juice (150ml) a day. Fruits and vegetables that are fresh, frozen, tinned in juice and dried all count. Potatoes, plantain and yam are all gluten-free and are a good alternative carbohydrate source but do not count towards your five a day. Tips to increase fruit and vegetable intake: serve baked beans with a jacket potato or gluten-free toast provide extra salad or vegetables with main meals add extra vegetables to gluten-free pizza use vegetables to bulk out meals. Add veg, lentils and beans to stews, soups and pasta sauces. Dairy products All milk, plain yoghurt, cream, crème fraiche and eggs are Flavoured yoghurts and fromage frais are often gluten-free but need to be checked. Dairy products are a good source of calcium. Coeliac UK lactose intolerance leaflet available - if avoiding dairy products ensure alternatives are fortified or consider supplementation. Coeliac UK osteoporosis leaflet is available. Eat enough calcium It is important that people with coeliac disease eat a calcium rich diet to maintain healthy bones and reduce the risk of osteoporosis. Recommended calcium intakes are: general population 700mg per day adults with coeliac disease 1000mg per day post menopausal women and those over 55 years 1200mg. Calcium rich foods include dairy foods, milk, cheese and yoghurt. If you are avoiding dairy products other non dairy sources of calcium include tinned sardines (with the bones), sesame seeds, dried figs, kidney beans or tofu (tofu is naturally gluten-free however marinated tofu products may contain gluten so check these). The body also needs vitamin D to absorb calcium effectively. Most people obtain enough vitamin D from exposure of the skin to sunlight but some food products are fortified with the vitamin, such as spreads and other food sources include eggs and oily fish. Contact Coeliac UK for copies of Osteoporosis and Lactose Intolerance leaflets. Meat, poultry and fish Plain meat, poultry and fish (cooked and uncooked) are Sausages usually contain rusk, which is made from wheat flour so check the ingredients. Burgers are quite often gluten-free but you should check the ingredients. Battered/crumbed fish taking the batter or coating off does not make these foods Canned fish in oil, brine or water is Check those in sauces. Reduce saturated fat intake Saturated fats are found in animal products including full fat dairy foods and fatty cuts of meat. They can raise cholesterol levels and increase the risk of heart disease. Tips to reduce saturated fat intake: choose lean cuts of meat and remove any skin from poultry before cooking steam, poach, boil, grill, bake or microwave foods instead of frying choose low fat dairy products. These contain as much calcium as full fat varieties switch to using a low fat spread instead of butter try to reduce the number of cakes and biscuits you have cook with vegetable oil or olive oil instead of butter or ghee. Delicatessen Some foods available to buy from the delicatessen may be There is a contamination risk when buying sliced meats from the deli counter. Cold meats may be sliced on a machine, which could have been used for breaded or stuffed meats. Food businesses selling food on a deli counter must provide information on all allergens in the foods they are selling, including gluten-containing cereals. If you want to buy something from the deli counter, ask for information on allergens.
4 5 You should also check for risk of contamination and ask the member of staff to ensure the slicing surfaces are clean and separate tongs are used to avoid cross contamination. If in doubt about these foods you can now buy a wide range of cold meats that are packaged and have all the ingredients listed on the packaging. Pulses, beans, lentils and rice Lentils, beans and pulses are naturally All varieties of rice such as Basmati, Arborio, brown, long grain and wild are all Flavoured packet rice may not be suitable so you need to check these. Healthy eating tips Pulses are a good source of carbohydrate and an alternative to foods such as pasta and couscous. They are also a good source of protein and fibre. Breakfast cereals Most breakfast cereals available are wheat based and therefore not Most breakfast cereals that contain barley malt extract in smaller amounts can be eaten by most people with coeliac disease, however, these products currently have to be labelled as containing barley. If you are unsure whether the level contained in a product is suitable or not, check your Coeliac UK Food and Drink Directory in the Breakfast cereal section. Highlight the listing of barley on the ingredients list of both suitable and unsuitable brands of corn flakes/rice crispy cereals. Specialist brands of gluten-free breakfast cereals are stocked in the Free From section. For more information check Section 1 of the Food and Drink Directory. Suitable breakfast cereals are listed in the Coeliac UK Food and Drink Directory. Vitamins and minerals Breakfast cereals are often fortified with B vitamins and iron but specialist gluten-free cereals may not be. Check the ingredients list if you are unsure. Eating cereal for breakfast can also be a good way to include a serving of milk, which counts towards your daily calcium requirement. You could also add chopped apple or dried fruit to count towards your five a day. Oats The role of oats in a gluten-free diet has been debated for many years. Research looking at how oats affect people with coeliac disease shows that most adults and children can tolerate the gluten like protein (called avenin) found in oats. Gluten-free oats may be introduced into the diet at diagnosis. However, a very small number of people with coeliac disease may still be sensitive to uncontaminated oat products. The main problem with oats and oat products is that they are very often contaminated with wheat, rye or barley during processing (such as milling), making them unsuitable on a gluten-free diet. Oats and oat products that are free from contamination are listed in the Oats chapter of the Directory. Coeliac UK advises that anyone wishing to include uncontaminated oats in their gluten-free diet should refer to their healthcare team for specific guidance and ongoing monitoring. Benefits of oats Uncontaminated oat products can add variety to the diet and increase food choice. Oats are also a good source of soluble fibre. Fibre is useful to the body in many ways; it helps to maintain a healthy gut, can help to treat raised cholesterol and contributes to keeping blood sugars stable in people with diabetes. Snacks Plain popcorn and rice cakes are Plain crisps are flavoured ones should be checked as some flavourings may contain gluten. Plain nuts and seeds are Dry roasted, coated and flavoured nuts need to be checked. Specialist gluten-free snacks can be found in the Free From section. Watch your sugar and salt intake Most people in the UK eat too much sugar. Biscuits and cakes can be high in sugar and saturated fat and should not be eaten in large amounts. Try to limit these types of foods and choose healthier alternatives when possible. Crisps, nuts and savoury snacks, as well as processed foods, soups, cheese, gluten-free bread and breakfast cereals contain salt. You should aim to eat less than six grams per day of salt. What is a lot of salt? 1.5g salt per 100g is high 0.6g sodium per 100g is high 0.3g salt per 100g is low 0.1g sodium per 100g is low If the amount is between the low and high amounts, this is a medium level of salt.
6 7 What is a lot of fat? 20g fat or more per 100g is a lot 5g saturates or more per 100g is a lot 3g fat or less per 100g is a little 1g saturates or less per 100g is a little. Condiments and snacks Mustard Mustard seeds and mustard flour are Traditionally, English mustard contains wheat flour but if it has been used in a prepared mustard product, this must be declared in the ingredients. There are many mustard products that can be eaten on a gluten-free diet. Soy sauce Soy sauce is made using wheat flour so is not suitable. There are specialist gluten-free soy sauces and tamari sauces available in the Free From section. Vinegar Barley malt vinegar is produced from barley; however, due to it being highly processed the amount of gluten in the finished product is negligible. Most people with coeliac disease can eat this limited amount of barley malt extract; however, these products will still have to be labelled as containing barley. Balsamic, cider, white wine and red wine vinegar are not made from barley and are also suitable for a gluten-free diet. Jams and conserves Jams, conserves, marmalade, treacle, honey and golden syrup are Many jams contain glucose syrup from wheat. Glucose syrup and other forms of sugar can be derived from wheat, however the production methods involve a high level of hydrolysation and this means that the final product is Glucose syrups can be safely eaten by people with coeliac disease. Salad dressings and sauces Many salad dressings, mayonnaises and chutneys are gluten-free but we advise checking these. Tomato ketchup is usually gluten-free, but check. Brown sauces usually contain rye flour and so are not Suitable ones can be found in the Free From section and are listed in the Food and Drink Directory, or check the ingredients list. Drinks Hot drinks Tea, fruit teas, coffee and cocoa are Hot chocolate needs to be checked. Malted milk drinks are not suitable as they contain large amounts of malted barley. Cold drinks Squashes are gluten-free but check cloudy ones as barley waters contain barley flour and are not Barley flour will be listed on the ingredients list. Fruit juices are naturally Fizzy drinks are gluten-free but check cloudy ones as they could contain barley flour. Alcohol Beers, ales, lagers and stouts are not They contain varying amounts of gluten and are therefore not safe for people with coeliac disease. Specialist gluten-free ones are available in the Free From section or by mail order. All spirits, wines and ciders are Even when a cereal that contains gluten is used as an ingredient, all spirits are distilled during the manufacturing process and this removes any trace of gluten. Therefore, all spirit drinks (including malt whisky which is made from barley) are suitable for people with coeliac disease. Drink alcohol in sensible limits Recommended maximum intake of alcohol: 3-4 units per day for men 2-3 units per day for women plan at least two alcohol free days a week to avoid binge drinking. What is a unit? Half a pint of standard strength (3-5%) beer, lager or cider a pub measure of a spirit a glass of wine is about two units.
8 9 Confectionery Many confectionery products are suitable for a gluten-free diet. Some use statements suggesting that they may have a lot of cross contamination from the factory. Manufacturers may use labelling such as: - may contain traces of gluten - made on a line handling wheat - made in factory also handling wheat. Suitable confectionery products are listed in the Food and Drink Directory. Base meals on starchy carbohydrates Your meals should be based on starchy carbohydrates such as: items on prescription or from the Free From section including gluten-free pasta, bread and rolls all types of rice potatoes gluten-free grains such as polenta, millet and quinoa. Liquorice sweets usually contain wheat flour so avoid these or check the Food and Drink Directory for alternatives. Free From section The Free From section of the supermarket stocks a range of gluten-free specialist products such as breads, pasta, cakes, biscuits, crackers and flours. Supermarkets may stock other Free From products such as wheat-free products, which are not Highlight these products in this area of the store. Similar products are available on prescription. Desserts Jelly is Ice cream can often be gluten-free but check Semolina is made from wheat so semolina puddings are not Home baking Flours You can buy gluten-free flours and bread mixes in the Free From section. Contamination is a major concern for people with coeliac disease. When baking it is important to try and avoid contamination with flours that contain gluten. Although some flours are naturally gluten-free, they can be milled where wheat flour is also milled. Therefore, contamination can occur either because wheat flour is in the atmosphere or traces of it remain in storage containers. It is possible that flours made from pulses, such as gram and urd flour, may also be contaminated although they are naturally Other baking ingredients Baking powder is usually made up of sodium bicarbonate, cream of tartar and a starch used as an anti caking agent. Sometimes wheat flour is used so you need to check these. All sugars including caster sugar, brown sugar and icing sugar are Marzipan and ready to roll icing are normally gluten-free but it is best just to check the label. Food colouring and vanilla extract are Grains Wheat, durum wheat, spelt, Khorasan wheat (commercially known as Kamut), triticale, semolina, couscous, rye, barley and pearl barley all contain gluten and are not suitable for people with coeliac disease. Corn, maize, polenta, buckwheat, quinoa, millet, rice, tapioca and teff are all naturally gluten-free grains and are used frequently in gluten-free breads and other foods. Coeliac UK produces a Guide to Common Grains, available on the website. Frozen ready meals and convenience foods Frozen Free From section Some stores now have a Free From section in the freezer department. Here you will find a selection of specialist gluten-free frozen products such as Yorkshire puddings, pastry, pizzas and sausage rolls. Ready meals and convenience foods There are a wide variety of ready meals that are suitable for a gluten-free diet. They will be in the ready meal section and not stocked separately as they are not specialist gluten-free meals. Check Section 2 of the Coeliac UK Food and Drink Directory or read the label. Manufacturers have to list all ingredients on the ingredients list. They must name the particular grain, that is, wheat, rye, barley, oats ; and emphasise them, for example, by using bold lettering. This information must be declared in the ingredients list so it is always important to check the ingredients list to assess suitability of a product. Although frozen chips are quite often gluten-free, some are coated in seasoning or flour so you need to check these. Fats and oils Butter, margarine, lard, cooking oils, ghee, reduced and low fat spreads are all
0333 332 2033 Call us for more information Salt and fat content Check the salt content of ready meals and processed foods as some are high. The Food Standards Agency has approved a traffic light system for use on labels which a lot of stores now use. These show levels of certain nutrients such as energy, fat and salt and indicate whether that food is high, medium or low by using the colours red, green and amber. Aim to choose more green and amber rather than red. Reduce saturated fat intake Saturated fats are found in animal products such as lard and butter and are high in calories. One tablespoon of oil contains about 125 calories. Where possible use vegetable sources such as sunflower, corn, olive and rapeseed oils as these are polyunsaturated and monounsaturated oils. To limit the amount of oils you are using, measure oil when you are cooking with a teaspoon or use a spray oil. www.facebook.com/coeliacuk @Coeliac_UK A Registered Charity and Company Limited by Guarantee and Registered in England. Registered Number 3068044. Registered Charity Number in England and Wales 1048167. Registered Charity Number in Scotland SC039804. All rights of translation and reproduction reserved. are Registered Trade Marks of Coeliac UK 2011 & 2012 2016 Coeliac UK Registered office Coeliac UK, 3rd Floor Apollo Centre, Desborough Road, High Wycombe, Bucks, HP11 2QW. Tel: 01494 437278 Fax: 01494 474349 www.coeliac.org.uk