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Eating away from home and entertaining guests at your place can be intimidating when you’re on a restricted diet, but you really can do it successfully! All it takes is a few supplies and an adventurous attitude. And with some easy food-preparation techniques, whipping up a delicious and satisfying meal – even for people who can eat anything – is no trouble at all.

Fortunately, gluten-free eating is popular. Most people have heard of the gluten-free diet, and many restaurants are prepared to accommodate you. So surviving social situations on a gluten-free diet may not be as tough as you fear.

Informing family and friends

You probably know how annoying it is to hang out with people who never do what you want to do or eat where you want to eat and constantly try to change the plans of the group. But that doesn’t need to describe you just because you need to avoid gluten.

One of the first ways for you to set the stage for social survival is to tell your family and friends about the limitations of your gluten-free diet. Be specific but brief about what you can and can’t eat. If someone asks for information about gluten or your new diet, feel free to share the basics in a positive light. No need for tons of detail on personal health issues or a lecture on the evils of gluten. If no one asks, assume people aren’t interested in making it a topic of discussion.

Some people may feel you’re judging them when you decide not to eat something they do, so try not to dwell on things you’ve read that led you to trying a gluten-free diet or on the ills of wheat in the modern diet. And don’t expect your friends and family to adopt your new gluten-free lifestyle or even remember what you can eat. You may be lucky enough to have people around who want to go the extra mile for you, but that has to be their choice, not your demand.

Use these tips to be an upbeat gluten-free diner:

✔ Asking if something contains gluten is very important because you can’t tell by looking. Ask, “Can you tell me if this contains gluten?” If it does, just skip it. No need for a big explanation. If the person you’re talking to doesn’t know what gluten is, your best bet might be to talk with the manager.

✔ Avoid saying, “I can’t eat that.” Just say, “No thanks,” when offered a gluten-containing item.

✔ Don’t pout or complain if there’s nothing you can eat at that moment. You can always eat before or after an event.

✔ Always be prepared with a protein bar or snack in your car or backpack.

✔ Avoid discussing diet or digestion issues during a meal!

✔ Don’t generalize why everyone should go gluten-free.

Successfully cohabitating with people who don’t share your gluten-free lifestyle requires a bit of organization and communication. Here are a few simple ideas to help you keep your environment safe and your roommate relations strong:

✔ Be kind and specific about your expectations of cooking and cleaning procedures. Reassure roomies that you’re not limiting what they can prepare, just asking that they keep things clean.

✔ Keep your foods and preparation items as separate from others’ as possible.

✔ Clean your kitchen well daily.

✔ If you find your frustration level rising because of lack of cooperation on the part of your roommates, take on kitchen duty yourself.

If you’re gluten-free because of celiac disease, gluten sensitivity, or serious allergies, avoiding cross-contamination with gluten-containing foods and kitchen gadgets is critical. Keep a chart of who’s supposed to clean the kitchen each day if necessary, but make sure it actually gets done – every day. See Chapter 2 of Book II for tips on organizing and setting up a shared kitchen and details on avoiding cross-contamination.

Going out on the town

Venturing out of the house on a gluten-free diet doesn’t need to be daunting. Gluten-free eating is much more popular and understood now than it was even a couple of years ago. A little preparation goes a long way toward triumphant gluten-free dining and travel. This section offers tips on ordering at a restaurant and finding gluten-free food when traveling.

Eating at restaurants

Every day it seems like a new chain or local eatery is announcing a gluten-free menu. But menu or not, you can find great gluten-free food choices almost anywhere.

When dining out, ask questions every time. Does the server know what gluten is? Does the restaurant have a gluten-free menu? Will the chef come out to speak with you about how to prepare your meal? If you feel uncomfortable with the answers you receive, then take your business elsewhere. Making sure your meal is gluten-free takes some effort, but you can enjoy eating at restaurants that accommodate your needs.

Another bonus: When you ask questions, you help increase awareness of gluten intolerance! And hopefully this results in more food choices for everyone in the future.

Here are some suggestions for making your restaurant experience a little easier:

✔ Check out the menu ahead of time. If you know where you’re dining, check the restaurant’s website. Restaurants often have menus online; if not, then call and ask before you go.

✔ Narrow down your choices. At the restaurant, find two or three dishes that look good to you and that seem “safe” (no obvious gluten) and ask the server for details. Don’t expect the server to spend time going over the entire menu with you. It’s easier and safer to have him check on just a few dishes than, say, all the salads offered by the place.

✔ Get the server’s attention. Try to spend a few minutes talking with the server about your gluten-free diet and food ingredients before everyone else orders. A good time may be when he comes to take drink orders or to tell you about the specials.

✔ Communicate. Explain your dietary needs before you order and always ask the server to ask the chef whether something contains gluten or how it’s prepared. See the nearby sidebar for a restaurant card you can share.

✔ Speak to the manager. If your server doesn’t seem to get it, talk with the restaurant manager before you order. We’ve had many restaurant managers approach us during a meal and say, “Feel free to ask for me when you get here next time, and I’ll make sure you’re taken care of.”

✔ Substitute. Don’t be afraid to ask for modifications to your selections. For example, request rice, polenta, potatoes, or a vegetable instead of pasta. (Check out Chapter 4 of Book I for the lowdown on savvy food substitutions.)

✔ Check your food. When your food comes, check everything – twice; mistakes happen! If your salad has croutons on it or your hamburger comes with a bun, don’t actually send it back. Keep it at the table and alert your server that you need another order. Don’t let them take the contaminated plate away, as sometimes kitchen staff simply remove croutons or a bun (not good enough!) and return the contaminated dish to you.

✔ Enjoy! When you’re confident that your food is safe, eat up and enjoy!

Even when you take precautions, risk of cross-contamination and mistakes exists. Everyone has a different level of tolerance, but the goal is always zero tolerance – no gluten! Over time, you’ll compile a list of places you know can accommodate you safely, and your gluten-free life will become easier because you’ll be ready with suggestions when your friends want to order late-night pizza, go celebrate at a restaurant, or order carryout for dinner.

When dining out with a group of friends, splitting the bill may not always be equitable if you didn’t share that pitcher of beer or bruschetta appetizer. Just kindly mention that you’ll give a smaller portion since you didn’t partake. Asking for your own check at the beginning of the night may be an easier solution to avoiding an awkward situation when the bill arrives.

Attending parties and potlucks

You don’t have to avoid your gluten-eating friends or starve when enjoying your college party scene. Here are some simple ideas for surviving social gatherings:

✔ Eat before you go. You can look for veggies and other safe foods to munch on at the gathering, but you won’t be famished if you can’t find safe options.

✔ Keep your expectations low if you aren’t bringing any food.

✔ Check with the host to make sure it’s okay to bring a dish. Find easy and delicious recipe ideas in Books III through V. You never need to mention you’re gluten-free!

✔ For potlucks, bring two dishes – a main dish and a side or dessert that you and others can enjoy – to give yourself more choices.

Considering catered events

Don’t let your gluten-free restrictions keep you away from weddings and other celebrations! A few minutes of prep work can make it easy for you to enjoy festive meals with your friends and family.

One of our best suggestions for setting yourself up for a great night out is to ask the host who’s catering the party. Ask him whether he minds if you call the caterer and arrange for a gluten-free meal. Most caterers are well aware of what this entails, but a quick conversation can ensure you get safe fare. This special request usually doesn’t cost the host extra money because it’s often just a matter of leaving off sauces and making sure that side dishes are free of croutons, breadcrumbs, and sauces.

On the night of the event, find the catering event manager when you arrive and alert her that you ordered a gluten-free version of the meal. You probably won’t get a gluten-free version of the dessert, but maybe you can snag some after-dinner fruit or a cup of coffee.

Overcoming the trials of traveling

Planes, trains, and automobiles can all offer successful travel fare – even for the gluten-free! In fact, most cruise lines have great gluten-free choices now. So do some research before a trip and find out what (if anything) you need to do to keep your travel drama-free and nourishing. If you’re wondering which foods to pack for a trip, how to find gluten-free meals along the way, and how to manage your diet in an airport, read on.

Packing for road trips

Road trips are the easiest kind of travel to manage in terms of avoiding gluten. Just stock your car with your favorite snacks and bring a cooler for perishables. You’re in control of what you have available and where you stop, and that makes gluten-free car travel a breeze!

Here are some good road-trip snacks that are easy to pack in a bag or cooler:

✔ Sandwiches on gluten-free bread

✔ Fresh fruit and veggies

✔ Dried fruit

✔ String cheese and yogurt

✔ Nuts and seeds

✔ Homemade or store-bought gluten-free trail mix

✔ Gluten-free cereals and granola bars

✔ Chips and gluten-free crackers and pretzels

✔ Gluten-free cookies or brownies

Before you pull out of town, check online for gluten-free restaurants along your route. Most fast food restaurants have gluten-free/allergen menus.

You can also load smartphone apps to help you find restaurants in the cities and towns you’ll pass through. One favorite app is Find Me Gluten Free. It lists links to gluten-free menus of popular chains and also shows you where to eat gluten-free near where you are at any given moment. Easy!

If you’re visiting a theme park or resort, a list of the gluten-free offerings is likely available online. Most places have a guest services phone number to call for gluten-free information as well.

Enjoying gluten-free airport fare

Are you flying any time soon? If so, chances are that you plan to depart from a major airport and may even stop at one or two along the way. If you find yourself searching for something to eat, rest assured that you can find good gluten-free food – from grab-and-go fare to gourmet cuisine – at most airports. You just need to know what to look for.

When you’re in the mood for a snack, keep your eyes peeled for fresh fruit, frozen yogurt (watch the toppings, though), nuts, some candy, dried fruit, many bagged chips, cheese, salads (no croutons, and choose oil and vinegar dressing), and coffee, including some coffee specialty drinks. Always check labels before you buy.

Corn chips and potato chips are generally gluten-free unless they have wheat in the spices, like a taco flavor or sometimes barbecue flavor. It’s pretty safe to stick with salted chips, but check the labels. Some cool chip versions may be available at the airport as well; sweet potato chips, rice chips, bean chips, or veggie chips. On candy, watch out especially for malt and wheat in the ingredient list. Steer clear of anything with a cookie crunch or licorice. Did you know one of the main ingredients in Twizzlers is wheat flour? Find out what exactly to look for on food labels in Chapter 5 of this Book.

When you need a bit more substance, look for national chain restaurants that have gluten-free menus. Most airports have their restaurants and stores listed on their websites, so you can make a plan before you take off. But in every setting involving food, stay vigilant about asking questions and using good judgment based on how you see employees handling things.

A couple of airlines offer a gluten-free meal for a fee if you call at least 72 hours in advance, but it’s safer to bring food on board. Mistakes happen, and you could end up with nothing to eat on a long flight if you’re not prepared with your own gluten-free stash. Often, there’s nothing gluten-free on airplanes, but hopefully that will change as more travelers stop consuming gluten.

All U.S. airports allow you to bring food through security unless it’s in liquid form. You must purchase drinks inside the airport after you pass security. Anything from leftovers to trail mix should make it through security, although international flight security may restrict you from carrying fruits and vegetables. Check the latest rules and regulations online before planning what to pack if overseas travel is in your plans.