Choose fresh or frozen fruits and vegetables: Fresh and frozen produce contain more nutrients than canned items. Fresh fruits and vegetables are the ideal choice when the item is in season and locally available, while frozen items are better when you want a food that is out of season.

Cook vegetables lightly: Nutrients are lost when a food is fried or boiled in water for an extended time. Lightly sauté, steam, or bake vegetables rather than frying them or boiling them in water.

Eat foods as “whole” as possible: Whole, unprocessed foods have nutrients that processed foods no longer contain. Look for groceries around the perimeter of the store, because this is where most whole foods are located.

Be colorful: Choose foods that are naturally bright in color. In general, each color represents a different nutrient. For example, while red tomatoes and pink watermelon have a nutrient called lycopene, orange sweet potatoes and pumpkin have a nutrient called beta-carotene. For a nutrient-rich and appetizing meal, try to include several different colors of fruits and vegetables. 

For more tips on living a healthy gluten-free lifestyle, download our Guide to Gluten-Free Living by filling out the form below.