What is the best way to ensure that I am getting enough nutrients while avoiding allergens in my diet?
This comprehensive guide will show you how to ensure that your nutrient intake is adequate, even if you have to avoid several allergens. Dietitian and nutritionist by training, I am well aware of the difficulties in maintaining a healthy diet when some foods are restricted due to allergies. We will discuss the benefits of eating the right foods while managing allergies. Practical tips and examples of allergy friendly food rich in nutrients are also shared.
It is important to consume the right nutrients in order to avoid allergens.
It is important to ensure that you are getting the right nutrients when you avoid allergens. This has an impact on your overall health. A study in the American Journal of Clinical Nutrition found that people who have food allergies may suffer from nutritional deficiencies if their allergy-causing foods are not replaced with suitable alternatives. It can result in a weak immune system and poor development and growth of children. Chronic diseases are also more likely to occur. It's important to keep a balanced diet even if you avoid certain foods.
Important Points for Getting Started
It's important to first understand which foods can cause an allergic reaction and what their most common alternatives are. Dietitians can help you with this. Second, it is important to read food labels carefully. Food Allergen Labeling and Consumer Protection Act mandates that manufacturers list any ingredients which may trigger allergic reactions. Remember that variety is key to a healthy diet. Try to have a variety of foods within the safe food groups to get a range of nutrients.
Nutrient-Rich, Generally Allergy Friendly Foods
- Quinoa - Packed full of protein, fibre, vitamins, and minerals, this grain alternative is perfect for people with gluten intolerance.
- Broccoli is high in fiber and vitamins C and K, according to studies .
- Sweet potato: Rich in beta-carotene and vitamin A, sweet potatoes are a great source.
- The lentils are rich in fiber and protein, making it a good meat alternative for those with dairy or egg allergies.
- Avocados are rich in healthy fats that promote heart health.
- Blueberries: Also known as superfoods, these blueberries contain antioxidants and Vitamin C.
- Spinach is high in calcium and iron.
- The tiny Chia seeds contain Omega-3 fats, protein, and fiber.
- Tofu is a great source of protein if you are avoiding eggs and dairy.
- Almonds: These almonds contain healthy fats and protein as well as fiber for people who avoid peanuts.
Other Tips
Physical activity is just as important to your overall health as the foods you choose. American Heart Association suggests 150 minutes per week of moderate intensity exercise. Regular checkups can also help you monitor your nutrition levels, and make necessary adjustments to your diet. If you find it difficult to obtain certain nutrients through food, supplementation may be the answer. Consult a health professional prior to starting any new supplement regime.
Conclusion
It is important to maintain good health by ensuring that you are getting the right nutrients while avoiding allergens. You can still thrive in spite of your dietary restrictions by understanding your allergies and reading labels. For optimal health, combine these strategies with routine physical activity and regular checkups.
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