At Pete’s Market, we understand that everyone’s dietary needs are unique. While at times you may feel overlooked because of your special diet, we are here to help introduce you to new possibilities. With the help of the guides below and in-store signage, we hope to provide you with an abundance of options.
As always, consult your doctor regarding any dietary restrictions. These outlines serve only as a starting point for learning about different diets.
Gluten-Free
Living a gluten-free lifestyle is becoming easier with a growing selection of gluten-free products. Although many people refrain from eating gluten due to sensitivities, you’ll find that most gluten-intolerant individuals suffer from Celiac Disease, a chronic digestive disorder. There is no cure for Celiac Disease, but avoiding foods high in gluten will help alleviate its symptoms.
The best way to avoid gluten is by being aware of where gluten is commonly found. Here’s a short list of products that typically contain gluten unless labeled or certified as gluten-free:
Wheat-based products – Bread, pasta, cereal, flour, couscous, bulgar, and wheat bran.
Barley-based products – Malt vinegar, barley malt, beer, and certain alcoholic beverages.
Rye-based products – Rye bread, rye crackers, and rye beer.
Oat-based products – Oats themselves do not contain gluten, but they are often cross-contaminated with gluten during processing.
Processed foods and sauces – Many processed foods, sauces, and condiments may contain hidden sources of gluten.
Baked goods and pastries – Cakes, cookies, pastries, pies, and dougnuts.
Battered and fried foods – Fried chicken, breaded fish, tempura, and breaded vegetables.
Soups and broths – Some soups and broths may contain wheat flour as a thickener.
Processed meats and meat substitutes – Some processed meats, such as sausages and deli meats, may contain gluten as fillers or binders. Similarly, meat substitutes like veggie burgers may contain wheat gluten as a protein source.
Dairy substitutes – Some dairy substitutes may contain gluten-containing ingredients as thickeners or stabilizers.
Dairy Free
Varying levels of lactose intolerance affect more people than you may think. There are also many people who follow a vegan lifestyle that excludes dairy. Thankfully, there are a number of dairy alternatives that will still allow you to enjoy all of your favorite recipes. If you are looking to live a dairy-free lifestyle, don’t forget to check the ingredient lists of products outside of the dairy department too.
Main Sources of Dairy
- Milk (including varieties like whole, skim, and 2%), cream, half-and-half, buttermilk, condensed milk, evaporated milk, goat milk, and sheep's milk.
- Cheese (including various types like cheddar, mozzarella, Swiss, etc.)
- Butter
- Custard, pudding, nougat
- Cream cheese
- Cottage cheese
- Sour cream
- Ice cream and gelato
Alternatives to Dairy
The following alternatives offer a range of flavors, textures, and nutritional profiles, allowing individuals with lactose intolerance or those following a vegan lifestyle to enjoy a diverse array of dairy-free options in their diet.
- Soy Milk based products
- Milk based products
- Rice Milk based products
- Almond Milk based products
Vegetarian & Minimizing Meat Consumption
We definitely recommend that our vegetarian customers take advantage of our well-known produce department. Shopping for a vegetarian meal does not only mean stocking up on tofu, seitan, and other meat substitutes. Often times, great vegetarian cooking focuses on ingredients that you already know quite well; it’s just finding creative and new ways to prepare these ingredients. Look for recipes and ideas that don’t focus on “replacing” the meat, but highlighting a delicious, fresh, and nutritious ingredient. A smart way to cook while still keeping protein and iron in mind is to incorporate legumes, nuts, grains, seeds, and dark leafy greens. If you plan to switch over to a full vegetarian lifestyle, be sure to consult with your doctor or a nutritionist for advice on how to meet your individual needs.
Sugar Conscious
Whether you are looking to lose weight or need to manage diabetes, being conscious of your overall sugar consumption is important. The American Heart Association recommends limiting your sugar intake to about 6 teaspoons per day for women and about 9 teaspoons per day for men. To help achieve this goal, we suggest checking nutrition labels carefully for both food and drinks. Try to pick items that are less than 5 grams of sugar per serving. When looking at ingredient lists, avoid refined sugars, high-fructose corn syrup, honey, agave nectar, molasses, and maple syrup. Also be sure to monitor nutrition labels for savory items like pasta and barbecue sauces, as they can be deceptively high in sugar too.