In this day and age, it’s not really a diet until you have to eliminate something like carbs, dairy, wheat, gluten, and all of the above.
But what are the nutritional implications of eliminating entire food groups from your diet?
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And how do you replace “forbidden” foods so you don’t miss out on what your body needs?
Here are some tips on how to balance your dietary intake.
dairy products
The first thing we generally think of about milk and other dairy products is their calcium content.
However, dairy is also a rich natural source of magnesium, vitamin B12, phosphorus, protein, vitamins D and A, which can be affected over time when dairy is eliminated from the diet.
Dairy products are such a rich natural source of calcium that it is very difficult for adults whose diet is dairy-free to get the 800-1000 mg of calcium required for healthy bones daily.
Nut milks and soy products may be fortified with calcium, but they are rarely found in amounts equivalent to three servings of dairy products daily.
There are also many popular plant-based milk replacers with little or no added calcium. That means you may still be consuming what you think is “milk”, which has few of the nutritional benefits that real milk offers.
The problem with low calcium intake is that potential side effects, including brittle bones, may go unnoticed for years.
If you want to eliminate dairy from your diet, make sure you choose a nut- or grain-based milk fortified with calcium, or take a regular calcium supplement to meet your daily need of 800-1000mg. Please take calcium.
red meat
For a variety of reasons, you may choose not to include red meat in your diet.
But a nutritionally significant issue is also eliminating one of the richest natural sources of iron.
White meat, eggs, whole grains, and leafy green vegetables contain some iron, but this iron is actually less absorbed than the iron found in red meat.
Low iron levels are common, with up to 25% of Australian women battling low iron levels, which can lead to fatigue, shortness of breath and a weakened immune system.
Vegetarians adapt over time and can absorb iron more efficiently from plant foods, but those who occasionally eat red meat or still include fish or poultry in their diet may develop iron deficiency. tend to be at an increased risk of developing The body is accustomed to absorbing iron from animal sources.
To get enough iron without including red meat, special care should be taken to include iron-rich foods in each meal and snack.
poultry
White meats such as chicken and turkey are relatively lean and high in protein, but they are not as nutrient dense as other protein-rich foods.
Even if you choose not to eat poultry, you should make sure your diet contains good quality protein.
egg
Eggs are a highly nutritious food, containing good protein, good fat, and over 20 essential vitamins and minerals, including vitamins A and E.
As such, they make a nutrient-rich addition to any diet.
The nutrients in eggs are important, but most of what you get from eggs can come from other foods.
One exception to this is selenium, a powerful antioxidant that plays an important role in cellular health and is found in very few foods such as eggs and Brazil nuts.
One egg provides at least a quarter of your daily selenium requirement.
Eggs are also a good source of vitamin D.
So if eggs are off your menu, pay a little more attention to the good fats in your diet.
seafood
Seafood is very good for us, not only seafood, but also seafood.
High in protein and relatively low in calories, they make a nutritious addition to any meal.
Two important nutrients especially found in fish that are often overlooked are shellfish omega-3 fats and zinc.
Omega-3s are only found in a few fatty fish such as salmon, sardines and fresh tuna, but fatty fish are one of the few natural foods that provide this important nutrient.
This means that if you skip oily fish altogether, it will be nearly impossible to get the amount of omega-3s you need in your diet without supplements.
Zinc is another nutrient that tends to be deficient.
However, shellfish, especially oysters and mussels, are rich in zinc, which is essential for hormone production, immune function, and beautiful skin.
Another lesser-mentioned nutrient Australians get from seafood is iodine. Low iodine is associated with thyroid dysfunction in the long term.
This means that if you don’t like seafood, you may need nutritional supplements.
Susie Burrell is a nutritionist in Sydney, nutritionist for Channel 7’s Sunrise and a podcaster for The Nutrition Couch.
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