Designing a Healthy Diet Around Your Allergy

Designing a healthy diet around your allergy

A healthy diet includes a variety of foods from all food groups. When eliminating a food from the diet, you need to be careful to get the missing nutrients from other foods or supplements.

Food Allergy Key Nutrients Replace With Tips
Dairy Protein, calcium, vitamin D Protein can be replaced with lean meat/fish/poultry, soy, or legumesCalcium and vitamin D supplements may be required Use soy, rice or almond milk—watch sugar contentLook for new non-dairy products
Egg  Protein, fat, vitamin A, vitamin D, B-vitamins, iron. Protein, fat, B-vitamins and iron can be replaced with lean meat/fish/poultry, soy, or legumesMilk and other dairy products are a good source of vitamin D and vitamin A. Dark green leafy vegetables and orange fruits and vegetables are generally high in vitamin A

 

Eggs are found in many baked goods, pasta, egg white products, egg substitutes, prepared foodsAlso avoid eggs from duck, turkey, goose, quail, etc.
Peanuts Peanuts are a good source of a range of vitamins, minerals, fiber, protein and fat Select a well-rounded diet Peanuts are one of the most common and serious (potentially fatal) food allergensMany prepared foods can contain or be contaminated with peanuts—always be prepared for the risk of a reaction
Tree Nuts Tree nuts are a good source of a range of vitamins, minerals, fiber, protein and fat Select a well-rounded diet Cross-contamination during the processing of nuts in foods is a risk–your doctor may recommend that you avoid all nuts even if you are allergic to only one type of nutTree nuts are sometimes used in lotions and shampoos
Fish Protein, omega 3 fatty acids, vitamin A, vitamin D, B vitamins, zinc Protein, zinc, and B vitamins can be replaced with lean meat, poultry, soy, dairy or legumesMilk and other dairy products are a good source of vitamin D and vitamin A

Dark green leafy vegetables and orange fruits and vegetables are generally high in vitamin A

Flax seed provides omega 3 fatty acids

 

The proteins in various species of fish can be very similar, so you may need to stay away from all types of fishAvoid seafood restaurants where the risk of cross-contamination is high
Shellfish Protein, vitamin B-12, zinc Protein, zinc, and B vitamins can be replaced with lean meat, poultry, soy, dairy or legumes  All types of shellfish have similar proteins; your doctor may recommend that you avoid all shellfishSome restaurants use the same oil to fry shrimp, chicken and French fries. Imitation shellfish still contain shellfish

 

Soy Protein, fiber, calcium, B-vitamins, and iron  Protein, B vitamins and iron can be replaced with lean meat, poultryProtein and calcium can be replaced with dairy

Fiber can be replaced with fresh fruits and vegetables

Many people are allergic to more than one legumeSoybeans are widely used in processed food products

 

Wheat Complex carbohydrates, fiber, B vitamins, iron, zinc and trace minerals Substituting  products made from oats, rice, rye, barley or corn  The proteins found in wheat are collectively referred to as “gluten” 

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