With kids officially back at school and the family getting into their term time routines it’s a good time to review how your child manages their gluten-free (GF) diet when away from the home - especially if they are newly diagnosed. Even if your child has been gluten-free for a while there’s always a chance they’ll be tempted to stray from the GF diet or may not recognise a risky food or scenario. As they start to navigate their coeliac journey alone it’s also important to give them the skills to communicate their needs with confidence.
Here are some tips for empowering children to talk about coeliac disease and why maintaining a strict gluten free diet is important for them to stay healthy.
Equipping others with the facts
It’s a good idea to meet with your child’s teacher to talk about coeliac disease and to agree guidelines for shared snacks, celebrating birthdays and school trips. You may like to give the teacher a safe GF treat option so that when it comes to handing out rewards your child knows they don’t have to miss out during class time. This could be a bag of marshmallows or a couple of safe chocolate bars the teachers have on hand as a coeliac-safe option to give to your child.
Introduce yourself to parents of your child’s classmates to answer any questions they might have about coeliac disease and to ensure they feel equipped with the skills to look after your child when in their care. You may also want to discuss your child’s favourite GF foods with close friends – in case your child arrives for an unexpected play date!
Everyday skills
There’s no better way to normalise the GF diet than to include your child in shopping and preparing their own GF food (as appropriate to their age). Involve them in decisions about how products will be labelled as being coeliac safe in the kitchen and other safety procedures to prevent cross-contamination. This will help your coeliac child to recognise the ‘no-go’ ingredients and give them the experience and the skills to feel confident in their own ability to prepare safe GF meals and snacks.
Practice talking about it at home
Talk often and openly about coeliac disease and the health benefits of keeping a strict GF diet with friends and family. Your child is more likely to develop an easy way to respond to other people’s questions about the condition and life as a coeliac when they are well practiced talking about it at home. If your child is asymptomatic and does not experience classical symptoms of coeliac disease after eating gluten, continue to remind them that even if they don’t feel sick, they can still be hurting their body.
Stay connected
Once the school year is well underway, it’s important to regularly ask your child how things are going at school. Asking questions is a good way to give your child the opportunity to honestly talk to you about their feelings or difficulties and to address any concerns as they arise. Be proactive in arranging meetings with teachers, or supervisors and seek the advice and shared experience from other families in the Coeliac NZ community.
Lunch box inspiration
Get organised with smart GF lunch box ideas so the healthiest option is also the easiest. Prepare packed snacks, and breakfasts as needed the night before so healthy eating can slip easily into an early morning lunch box routine or after school activities.
Coeliac NZ Food Ambassador Alana Scott shares some of her favourite gluten free recipes to inspire you to get creative in the kitchen with your coeliac child ahead of the school week. Don’t forget there’s a heap of food that’s naturally gluten-free, and to introduce your child to eating more whole, unprocessed foods such as
You may like to try Alana Scott's new recipe using Healtheries GF cereal as a quick and delicious muesli slice.
Berry De-Light Muesli Slice
Ingredients
90g butter/dairy free spread, softened but not melted
6 tablespoons brown sugar
1 large egg
1/2 teaspoon vanilla essence
1 tablespoon chia seed + 4 tbsp boiling water
3/4 cup gluten free all-purpose flour
1/4 teaspoon cinnamon
1/2 teaspoon gluten free baking powder
1 cup Healtheries Gluten Free Berry De-Light Cereal
1 cup gluten free rice pops
1/4 cup pumpkin seeds, chopped
1/2 cup freeze dried raspberries, chopped
Method
1. Preheat the oven to 180ºC bake function. Line a
22cm by 18cm baking tin with baking paper. It’s also
okay if you want to use a 20cm x 20cm square tin.
2. Place the softened butter (do not melt it) and brown
sugar into a large bowl and whisk together until
creamy. Then whisk through the egg and vanilla.
3. Place the chia seeds in a cup and pour over the boiling water. Allow to sit for 1 -2 minutes until they
turn into a gel. Then stir and whisk through wet ingredients.
4. In a separate bowl mix together the flour, cinnamon and baking powder.
5. Add the dry ingredients to the wet ingredients and mix until thick. Then fold through the cereal, rice
pops, pumpkin seeds and raspberries until well combined.
6. Scoop the mixture into the baking tray and smooth the top with a knife.
7. Place in the oven for 25 minutes, then check and continue cooking for another 5 to 10 minutes until
the top is golden.
8. Allow to cool before slicing into 8 pieces. Then store in an airtight container for up to 4 days.