Choosing a college is already a stressful time in a student's life. But add a dietary restriction into the mix and it could be pressure overload for a kid. For the first time in their lives they need to learn to advocate for themselves and find the best place willing to accommodate their dietary needs. Here are a few schools that will make that process easier.

The University of Connecticut is voted the best gluten-free program in the country. UCONN established their program in 2002, before celiac disease was so well known. Since the program already had a strong foundation, they've been able to improve upon it to where it's now grown into a model rivaling an all-inclusive resort experience. 

They have a gluten-free menu available in all eight dining halls, a Farm to Table restaurant on campus where almost everything is gluten-free, a food court with a variety of gluten-free options and an entirely gluten-free bakery on campus! They also have a central production kitchen that prepares pre-packaged gluten-free sandwiches, salads, and parfaits for all the coffee shops and quick stop convenience stores around campus. On top of all that, they have integrated their own Menu app for students to download and enter their dietary restrictions for filtered results of their safe dining options each day. For more information about the University of Connecticut Gluten-free Dining Program, check out their website at http://dining.uconn.edu/gluten-free-dining/.

The dining program at North Carolina State University takes stock of every small detail you could imagine. By using technology like iPads in each dining hall and daily e-mails to their gluten-free students to list ingredients, they take all the guess work out of choosing items to eat each day. Each student is also assigned an Allergy Ambassador to tour campus with upon arrival. For more information about North Carolina State University's gluten-free dining program, check out their website- https://dining.ncsu.edu/nutrition/#special-dietary-needs.

Additional Gluten-Free Tips for Choosing a College

• Visit https://glutenfreetravelsite.com/glutenfreecollegereviews for reviews of colleges by students. The site also includes universities that have gone through the National Celiac Awareness GREAT Kitchen Program which certifies chefs and food service managers in safe gluten-free food preparation.
• Get in touch with the school's Head of Dining Services and ask about accommodations.

Important Questions to ask

• How long are students required to live on campus? Can exceptions be made for students with dietary restrictions?
• Is specific gluten-free menu available?
• Are GF products available in campus stores and can those purchases be counted as part of meal plan?
• Are you required to pay full price for meal plan?
• Go to dining halls and if possible eat a meal there. Witness firsthand how a gluten-free order is handled.
• Look for separate gluten-free station for toaster and waffle iron.
• Make sure they list ingredients for all items served.
• Talk with cafeteria staff and see how well they answer questions about ingredients and gluten-free preparation.
• See if there is a student gluten-free group on campus you can contact.                       

​Spring is here! In the next few weeks and months, more farmers markets will reopen, and those that were open all winter will begin to have a larger variety of foods as spring fruits and vegetables come into season. 

Farmers markets present a great opportunity to expose your children to fruits and vegetables that they have never seen before - and they are naturally gluten-free. It's a great time to talk about how fruits and vegetables are grown, whats seasons they grown in, and to learn more about the farms that grow our foods. 

In the later spring and summer, try taking your kids to a local farm or orchard to pick fruits. Kids are more likely to try new foods when they are involved in the purchasing or preparation so take your kids to help you pick out a new fruit or veggie to try for dinner. Remember, we want a variety of fruits and vegetables in your child's diet to ensure optimal nutrition! 

​Vegetables that are in season often have the highest nutrient value, are more cost-effective, and taste better. In the winter months, families often tell me they have difficulties incorporating vegetables that are in season. However, just because it's not the season for tomatoes and berries doesn't mean that there are not a great variety of winter vegetables! Here are some of my favorite ideas to incorporate fresh vegetables in the winter.

Many root vegetables such as carrot, onion, parsnip, turnip, and beets can be found fresh in the winter. These vegetables can be roasted with a small amount of olive oil, salt, and pepper and they make a simple and tasty side dish to a protein. A soup based in root vegetables is a great way to introduce unfamiliar vegetables to your kids.

Kale and collard greens are in season during the winter as well. Cooked or as a salad, these leafy greens will provide your kids with not only vitamins A and C, but also minerals such as calcium and iron, which are less commonly found in vegetables.
While actually harvested in the summer, winter squash keeps well and therefore is still found fresh in the winter months. Winter is a great time to make a butternut squash soup or roasted squash dish. Spaghetti squash can make an excellent alternative to pasta in casseroles or other dishes. Try spaghetti squash with meatballs for a low carb and nutrient rich dinner!

Potatoes are in season during winter months as well. Potatoes are often mistakenly thought to have little to no nutritional value. While they are a starchy vegetable, they are also an excellent source of vitamin C, potassium, and dietary fiber. Roasting some potatoes with the skin left on alongside non-starchy vegetables can be a great way to increase nutrients at dinner.

Other winter vegetables to keep in your family's rotation are cauliflower, sweet potatoes, and Brussel sprouts. By rotating the variety and colors of vegetables on your family's table, you can be confident that your kids are getting a good variety of vitamins and minerals to keep them healthy and strong this winter.

Celiac disease has an impact on many areas of life. Depending on your religion, figuring out how to participate in communion can be difficult, as some churches require that communion wafers or host contain wheat. However, some companies produce a "low gluten" host, which contains gluten-free wheat starch. This fulfills the guidelines to contain wheat while remaining safe for individuals with celiac disease.

One organization creating low gluten host is the Benedictine Sisters, however they are marketed as "low gluten" instead of "gluten-free." 

When asked if they are safe for individuals with celiac disease, a representative stated, "We had the hosts tested in August of 2016, and they came back at less than .001% gluten per hosts. This is less than 10 ppm, which is considered safe. We make the hosts in a room that only the low gluten hosts are made. The bakers are not used for anything else. We have had our low gluten (hosts) tested at AIB international in Manhattan, KS."

​Consider reaching out to leadership within your church to work together to find a safe solution for you or child.

When you're managing a gluten-free lifestyle, preventing cross-contamination is crucially important​. We've identified five top spots that we all might forget about in our own kitchens. 
    
Your Kitchen Sponge - Do you have a separate sponge you only use for your gluten-free items? If not, you might be unintentionally cross contaminating your gluten-free prep area and cooking utensils. Set up a two sponge system in your house with two different colors. Only use the one for gluten-free cooking tools and prep areas and the other for everything else in your kitchen.

Your cutting boards - Do you use plastic or wooden cutting boards? Since they scratch and erode away with time, there are plenty of places for gluten to get trapped and hide. Use separate cutting boards for your gluten-free prep, or share one with vegetables only. Your other option is to get glass cutting boards which won't get those dangerous nooks and crannies.

Your cooking utensils - Do you use wooden or plastic spoons and spatulas? Again, you might be facing the same issue as above. As these utensils age, they are going to develop scratches and cracks where gluten can get trapped. Either get separate cooking utensils that are used for gluten-free prep only or switch to metal spatulas and spoons which won't pose that risk. 

The microwave - Are you wiping down your microwave regularly? We all know those microwave explosions where the food overflows and shoots out everywhere. But although, we're often in a hurry, take that extra second to wipe up the mess. Otherwise, if some of those stuck food particles contain gluten, you can be in trouble. The next time a gluten-free item gets heated up, the steam created could cause some of those glutinous food particles to soften and drop into your food.

Shared Tupperware and storage containers - We've all seen those ugly stained tupperware with a residue left behind. Again, as stated above plastic erodes over time and using a container that last housed a glutinous item could potentially get you sick. Invest in glass containers or get a separate set of tupperware with different color lids that is used for gluten-free items only.

Last bonus tip - One of the most common overlooked ways people can get cross contaminated is from their own hands. If you prepare a sandwich or glutinous item for a family member and then something for yourself without washing your hands first- you could have done everything else right- gluten-free food, new plate etc, but still be running the risk of cross contamination from leftover crumbs. Either prepare your own food first or make sure you are overly conscious of remembering to wash your hands in between prep!