#asktheexperts (which foods are gluten and lactose free)

A. Ensuring your child's diet is gluten and lactose-free can be managed with a variety of nutritious foods. Here are some gluten-free and lactose-free options: ### **Gluten-Free Foods:** 1. **Fruits and Vegetables**: All fresh fruits and vegetables are naturally gluten-free. 2. **Meats and Fish**: Fresh, unprocessed meats, poultry, and fish. 3. **Dairy Alternatives**: Almond milk, coconut milk, and soy milk. 4. **Grains**: Rice, quinoa, millet, buckwheat, and gluten-free oats. 5. **Legumes**: Beans, lentils, chickpeas. 6. **Nuts and Seeds**: All nuts and seeds, as well as their butters. 7. **Gluten-Free Flours**: Almond flour, coconut flour, tapioca flour, and rice flour. ### **Lactose-Free Foods:** 1. **Lactose-Free Dairy Products**: Lactose-free milk, cheese, and yogurt. 2. **Dairy Alternatives**: Soy milk, almond milk, rice milk, and coconut milk. 3. **Fruits and Vegetables**: All fruits and vegetables are naturally lactose-free. 4. **Meats and Fish**: All fresh, unprocessed meats and fish. 5. **Grains and Legumes**: Rice, quinoa, oats, beans, lentils. ### **Meal Ideas:** 1. **Breakfast**: - **Smoothie**: Blend lactose-free milk with fresh fruits and a handful of spinach. - **Oatmeal**: Made with gluten-free oats and almond milk, topped with fresh fruits and nuts. 2. **Lunch**: - **Grilled Chicken Salad**: Mixed greens, grilled chicken, cherry tomatoes, and a gluten-free dressing. - **Quinoa Bowl**: Quinoa with roasted vegetables and chickpeas. 3. **Snacks**: - **Fruit Salad**: A mix of fresh, seasonal fruits. - **Vegetable Sticks**: Carrots, celery, and bell peppers with hummus. 4. **Dinner**: - **Baked Salmon**: Served with quinoa and steamed vegetables. - **Stuffed Peppers**: Bell peppers stuffed with a mixture of rice, beans, and vegetables. ### **Tips for Shopping:** 1. **Read Labels**: Always check food labels to ensure they are gluten-free and lactose-free. 2. **Certified Products**: Look for products certified gluten-free or lactose-free by trusted organizations. 3. **Whole Foods**: Prefer whole, unprocessed foods to avoid hidden gluten and lactose. ### **Consultation:** If your child has specific dietary needs, it’s best to consult with a pediatrician or a dietitian to ensure a balanced and nutritious diet.