New Years Resolution

The year of 2006 was the year that I was diagnosed. Priority was about balancing our foods. This was because of all of the food allergies our family was experiencing. Once I was diagnosed the priority became reading labels and coping with the changes of a completely gluten free diet.

The year of 2007 was learning to cook and bake gluten free with confidence. We also started our ROCK group (Raising Our Celiac Kids). In this year we also learned how our friends helped include us in food social gatherings by thinking of us with their naturally gluten free dishes, goodies or just a treat set aside for us.

The year of 2008 was about learning to eat gluten free on a frugal budget. We learned how eating naturally gluten free saves money.

What will be our goals for 2009? I am thinking of exploring the benefits of nutrients in wheat that we are not getting, because we are using other foods to substitute our diets like rice, potato, tapioca, etc... I have learned already that wheat is high in insoluble fiber and we need it for our gluten free diets. Wheat also provides B vitamins that our damaged guts need. Are we getting enough Thiamin (B1), Riboflavin (B2), Niacin, and Folic Acid. Wheat also provides iron and zinc. But as Celiacs, Gluten Intolerant, wheat allergies or low carb diets we need to find other sources to obtain these benefits. (Reference http://www.wheatfoods.org/_FileLibrary/FileImage/Wheat_Nutrition.pdf )

Looking below you will find other vitamins and minerals that wheat contains like calcium, magnesium, phosphorus, potassium, selenium, Vitamin B6, vitamin E, vitamin K, and beta carotene.

According to the USDA 1 cup of cracked wheat contains:
Water (g): 17.68 Energy (kcal): 441 Protein (g): 17.02 Fat, total (g): 2.08 Carbohydrate (g): 96.09 Sugars, total (g): 0.55 Fiber, total dietary (g): 16.5 Saturated fatty acids, total (g): 0.364 Monounsaturated fatty acids, total (g): 0.27 Polyunsaturated fatty acids, total (g): 0.85 Calcium (mg): 39 Copper (mg): 0.552 Iron (mg): 4.09 Magnesium (mg): 170 Phosphorus (mg): 370 Potassium (mg): 466 Selenium (mcg): 95.4 Sodium (mg): 3 Zinc (mg): 3.58 Vitamin B-6 (mg): 0.364 Vitamin E, alpha-tocopherol (mg): 1.36 Folate, total (mcg): 36 Vitamin K (mcg): 2.6 Niacin (mg): 6.634 Riboflavin (mg): 0.146 Thiamin (mg): 0.41 Carotene, beta (mcg): 7 Lutein + zeaxanthin (mcg): 267 (Reference http://preparedness.families.com/blog/nutrition-wheat )

So my goal for 2009 is to eat more fiber and learn what foods to include in my diet for natural sources of nutrition that we need on a gluten free diet. In order to keep my goal, I am going to blog it and send it to anyone who will benefit from knowing.

See you around in 2009.