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
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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
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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
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| 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
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| 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” |
