Getting Nutrition With No Dairy, No Gluten and No Eggs

August 14, 2019 – 10:10 pm

A dairy-free, gluten-free and egg-free diet can be nutritionally adequate.A dairy-free, gluten-free and egg-free diet can be nutritionally adequate.

Gluten-containing grains, dairy and eggs are present at almost every meal of a standard American diet, whether it is breakfast cereals with milk, muffins with yogurt or toasts with eggs for breakfast, cheese and egg sandwiches for lunch and pasta, burgers or pizza for dinner. Even if you are sensitive to the protein gluten found in most grains, the protein casein found in most dairy as well as egg protein, you can still get all the nutrition your body requires to be healthy.

Gluten-Free, Dairy-Free and Egg-Free Diet

Although eliminating gluten, dairy and eggs can be challenging at first, there are plenty of foods that are safe for you to include as part of your restricted diet. Reading food labels is a good practice since gluten grains, dairy, eggs and ingredients derived from these foods find their way in most processed foods. Choosing simple ingredients and preparing your own meals will help you stay better in control of your diet. Base your diet on a variety of fresh vegetables, fruits, squashes and tubers, protein from poultry, fish, red meat, nuts and nut butter, and healthy fats from coconut oil, avocado and olive oil.

Energy and Macronutrients

A study published in 2002 in "Journal of the American Nutraceutical Association" showed that a Paleolithic-like diet, which is a gluten-free, dairy-free and processed food-free diet, can be nutritionally adequate. A typical egg-free menu that includes smoked salmon and fruits for breakfast, a salad of leafy greens with nuts and pork for lunch, vegetables, almonds, beef and strawberries for dinner and fruits and vegetables for snack provided a total of 2, 200 calories and adequate amounts of protein, carbohydrates and omega-3 fatty acids. The fiber intake was estimated at 42.5 grams, which is higher than the 25 to 38 grams recommended for adults. If you need more calories, simply increase your serving sizes.

Micronutrients

A diet based on tubers, fruits, vegetables, protein-rich foods and healthy fats can provide up to seven times the amount of vitamin A you need daily; two to seven times the B vitamins; 12 times the vitamin C; twice the vitamin E, magnesium and zinc; and 162 percent of your daily iron. In addition to getting all of these essential vitamins and minerals, a balanced diet rich in fresh produce can help you get plenty of antioxidants to help prevent disease.

Source: healthyeating.sfgate.com

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  • avatar Why are eggs a dairy product?
    • Nowadays, the word dairy only has to do with milk and cream and related products: sour cream, butter, cheese, yogurt.You may often find eggs and dairy categorized together , but they remain as distinct as the species from which they come.

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