Off the menu

[RAHEN]

OFF the Menu

What if u can’t eat the nutricious food u need? Could u be lacking vital minerals or vitamins because of your dietary no-go zones?
If you are one of the few who can freely pick from any supermarket shopping shelf, restaurant menu or buffet without giving a second thought to what your food of choice may or may not contain, then u could count ur self v.lucky indeed. Because, for many people, dietary restriction are a regular way of life.
There are many number of reasons why u may have to eliminate particular foods or food groups - such as food allergies, food intolerances, other medical conditions, ethical, moral or religious reasons, or even plain unpalatibility - but have u ever considered the impact of these restrictions on your nutritional status? Could you be lacking a particular nutrients because of your dietary no- go areas, and if so, what can u do about it?

Here, we look at eight of the most common foods which, for several reasons, many choose or have to eliminate, and offer suggestions on how to ensure that your health isnot compromised by such dietary limitations.


Dairy food

Why might u avoid it?
If you suffer from cow's milk allergy, lactose intolerance, inflammatory bowel diseases such as Crohn's or ulcerative colitis, stomach or gut ulcers (dairy foods can be acid-forming), chronic blocked sinuses(some believe dairy to mucus forming), or if u r vegan.

which nitrients does it provide?
Calcium and B vitamins are the most important, but also vitamin A and a little zinc. Yoghurts are a key source of probiotic bacteria too.
What are the nutritional consequences of omitting it? "If you have to eliminate dairy long-term, low calcium intake is the primary concern," says nutritionist Michael Maher. "An adequate intake of the minerals is essential in preventing osteoporosis in later life."

What can you eat instead?
"Most soya milks are calcium-enriched," adds Micheal. "Sardines and other bony fish, green vegetables such as broccoli, nuts are all alternative sources of probiotics includesauerkraut and miso.

[RAHEN]

Wheat

Why might u avoid it?
If u have wheat allergy, coelic disease (an incurable auto-immune gluten intolerance )or a wheat intolerance;diabetic should avoid or limit their intake of refined wheat products, including white bread.

Which nutrients does it provide?
"Good sources of wheat, such as wholemeal or granary bread, provide wheat protein, fibre, B vitamins, calcium, iron and selenium," says Liz Tucker, health consultant and author of When You Want to Say Yes, But Your Body says No. "It's a superb all-round food."

What are the nutritional consequences of omitting it?
All Nutrients in Wheat are a vital to the body,s many biological processes, but can be obtained from a varied diet of meat, dairy foods, eggs, nuts, pulses and seeds, fruit and vegetables- and other cereals. Many of us are deficient in selenium, however, a mineral vital in thyroid and immune function and male fertility.

What are the nutritional consequences of omitting it?
All nutrients in wheat are vital to the body's many biological processes, but can be obtained from a varied diet of meat, dairy foods, eggs, nuts, pulses and seeds, fruit and vegetables - and other cereals. Many of us are deficient in selenium, however, a mineral vital in thyroid and immune function and male fertility.

What can you eat instead?
Liz Turker recommends slow-energy-release oats(unless u have coelic disease), brown rice and other grain which are unrefined. "Because our diets are so wheat- dominated, if you cut wheat out you should find your self naturally moving towards a wider variety of other types of cereal," she says. "But because you are also avoiding refined junk foods such as cakes and biscuits, You will be compelled to eat a more balanced diet of purer foods, such as vegetables and other whole foods, which offer a good mix of soluble and insoluble fibre." For a selenium boost, try oysters, shellfish or Brazil nuts.

[RAHEN]

Meat and Poultry

Why might you avoid it?
For religious, ethical or moral reasons, if you are vegetarian or vegan, or if u suffer from gout(meat is moderately high in purines, which may exacerbate the condition).

Which nutrients does it provide?
"Protein, iron, zinc and B vitamins, primarily,"
says Michael Maher.

What are the nutritional consequences of omitting it?
"B vitamins cover a wide range of functions," says Micheal. They are involved in energy delivery as a co-factor in the breakdown of carbonytes. Vitamins B12 only found in animal products - is used with iron in the delivery of oxygen and nutrients to the body's cells. You can get a multitude of symptoms by being B-Vitamins- deficient; it very much depends on the individual." Iron deficiency, meanwhile, can lead to anaemia, with symptoms of pallor, tiredness and lethargy, while zinc is required for cell growth and repair, immune system function, fertility and reproduction.

What can you eat instead?
"Bean, peas and lentils provide protein, although our protein demands are actually smaller than most people think," says Micheal. "yeast-based foods are a good alternative source of B vitamins. Iron comes in two forms- haem (from meat sources) and non- haem(from vegetable sources)- and latter isnot as easily absorbed as the former. You can help absorption of iron in dark green vegetable by drinking vitamin C containing juices, such as orange or pineapple, with your meal. The key if you are eliminating meat is to eat the widest possible array of other foods." Zinc, meanwhile, is available from oysters, crab, eggs, some dairy foods, haricot beans and Brazil nuts.

[Hina87]

Great info Aapi

[RAHEN]

thanks


there is more also but will update later.

[RAHEN]

Fish

Why might you avoid it?
If you are fish allergic, a strict vegetarian or vegan.
Which nutrients does it provide?
Protein and a varying selection of minerals aside, oily fish is a key source of vital omega-3 fatty acids, essential for optimum brain function.

What are the nutritional consequences of omitting it?
There's been speculation that low dietary omega-3 is at least partly responsible for a host of modern psychological and mental ills, from forgetfulness and short-term memory loss, to antisocial behaviour and deliquency, right through to Alzhemier's and other demantias - but more conclusive studies are needed.

What can you eat instead?
"Olives, flax seeds (linseeds), pumpkin seeds, sunflower seeds, and their oils," says Michael Maher. "Try to incorporate these into your meals by adding olives to salads or sprikling seeds over meals." Liver and offal are rich in omega-3s too, as are a number of 'Functinal' foods, such as eggs, breads and orange juices, which have been fortified with omega-3s, are also becoming increasingly available.

[RAHEN]

Eggs

Why might u avoid it?
If you have egg allergy or intolerance, are vegan, or are on low-cholestrol diet.

Which nutrients does it provide?
Vitamin A, B vitamins, protein, and some zinc.

What are the nutritional consequences of omitting it?
"Eliminating eggs is unlikely to remove a nutrient from your diet you won't be able to obtain elsewhere," says Micheal Maher. "If you want to eliminate eggs because of fears over ur cholestrol, its best to have a cholestrol, its best to have a cholestrol test first."

What can you eat instead?
All meat, dairy foods, and protein - rich pulses .

[RAHEN]

Soya

Why might you avoid it?
If you have soya allergy or intolerance. "It's also looking increasingly likely that soya, rich as it is plant oestrogens, may be a problem for women wanting to conceive or in the early stages of pregnancy,” says Liz Tucker. “Research is ongoing, but if you want to get or stay pregnant, too much oestragens in your system seem to be inadvisable.”

Which nutrients does it provide?
A good protein source for vegans, and a useful source of calcium and copper.

What are the nutritional consequences of omitting it?
“Soya is an eastern food,” says Liz Tucker. “and so omitting it shouldnot be a problem for most Westeners, as strictly speaking it’s ‘unnatural’ to our diet.”

What can you eat instead?“As soya is a bean, a wide range of other pulses should provide you with similar nutrition and amino acids,” adds Liz

[RAHEN]

Nuts

Why might you avoid them?
Primarily, if you are nut allergic. Some advise pregnant women prone to allergies to omit them to avoid the risk of “sensitising” their unborn children. Nuts are also rich in oxalic acid - those prone to kidney stones or suffering from a condition known as hyperoxaluria should avoid them.

What are the nutirtional consequences of omitting them?“Avoiding nuts is unlikely to cause any problem,” is the view of Michael Maher.

What can you eat instead?
Barley,liver and seafood(for copper); brown rice, wholemeal bread, fish and chicken(for selenium); meat, diary, eggs, fish, and soya(for zinc).

[RAHEN]

Fruit

Why might You avoid it?
If you suffer from fructose intolerance, allergies to raw fruit, sensitivity to salicylates(aspirin-like chemicals found abundantly in fruit), or are ‘burnt-out’ or have choronic fatigue,syndrome, as a high intake of fruit sugar(such as that found in citrus juices) can overstimulate the system, If you have candidiasis, cystitis or thrush, a moderated intake is often advised. Some people with arthritis or adrenal or kidney conditions may have to restrict it too.

Which nutrients does it provide?
Fibre (both soluble and insoluble), Vitamin C(and occasionally other vitamins), and some trace minerals. Fruit – especially deeply coloured fruit – is also one of the best sources of antioxidant phytochemicals, thought to help prevent a wide range of diseases.

What are the nutritional consequences of omitting it?
On going studies are revealing more and more about the potency or antioxidant chemicals, and their ability to fight disease and boost immunity, Omitting fruit can leave u more susceptible to illness – everything from cold to cancers.

What can you eat instead?
“Raw vegetables,” says Liz Tucker. “They are just as rich in vitamin C and antioxidants as fruit, I don’t like the way we tend to lump fruit and vegetables together, because vegetables have very little wrong with them, whereas fruit can have quite demanding properties to some. Eat a wide variety of coloured vegetables and you shouldnot lose out at all by omitting fruits.”