Hot Tips for Eating out Wheat, Gluten and Sugar Free

One of the most common objections that I receive from people is that it is very difficult to eat out when you make the decision to eat wheat, gluten and sugar free. I tend to disagree and I am now sharing the tips that I have used to do this successfully for 12 years. Enjoy!!!


  • Arrive at the restaurant in a positive mindset. Get excited about what you “can eat” rather than focusing on what you “can’t eat”
  • To make it easier choose a suitable restaurant; going to a pizza and pasta restaurant or a fast food outlet is going to limit your choices
  • Know that any restaurant you go to will have something on the menu that is suitable for you to eat, it just may not be your first or usual choice
  • Most restaurants these days are very accommodating when it comes to food allergies or intolerances. Ask the wait person for assistance with your choices
  • Many restaurants these days will identify Gluten Free options on their menus; keep a look out for these
  • For a full selection of suitable foods “Google” gluten free restaurants in your area before making a restaurant booking
  • Keep your food choices simple; choose a portion of lean protein served with vegetables or salads. Your choices are endless; fish, chicken, turkey, pork, steak, veal, lamb, legumes and tofu
  • Skip bread, potato, chips, sauces and gravies
  • Do not order any crumbed or battered food
  • Order an entree and a main meal, rather than main meal and dessert to limit sugar intake
  • Order a decaffeinated coffee, tea or herbal tea for dessert and maybe a small selection of cheese with gluten free crackers or sliced fruit or vegetables
  • Some Asian restaurants still use MSG, always ask before you book
  • Avoid soft drinks and alcohol to avoid sugar; order mineral water with a slice of lemon or lime instead
  • Eating out for breakfast is easy; order fresh fruit, yoghurt and nuts, omelettes, scrambles eggs, bacon, salmon, poached or fried eggs, grilled tomato and gluten free toast
  • If gluten free toast is not available ask to have your eggs served on spinach with a side of grilled tomato
  • Get excited about eating a new way and feeling positive, light and energised rather than bloated, sluggish and lethargic.

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