Nearly 12 million Americans suffer from food allergies. Food allergies reactions can be confusing sometimes. It’s not easy to figure out which foods contain ingredients that may trigger a reaction. Many people usually confuse food reactions and may find themselves eliminating certain foods.
A food allergy reaction occurs when the immune system attacks a food protein that it mistakes as a threat to a body. The symptoms include swelling or itching in the mouth, face, skin or throat; trouble breathing and stomach pain, nausea or vomiting. Sometimes food allergies can be severe.
People with food allergies have to ensure that they are eating healthier. But eating healthy with food allergies isn’t the only thing that will help you to be healthy. Practicing other healthier lifestyle habits will help you along the way to a healthy life.
Here is a list of some healthy habits that will help you to be healthy even with a food allergy.
1. Cover essential nutrients like vitamin D, iron, zinc, calcium, and DHA
People with food allergies give up certain foods. Sometimes it may mean the whole food group, like in the case of dairy foods. You should know how to escape the potential deficiencies, by finding healthier and realistic substitutes for your allergens. If you are allergic to milk, include a non-milk alternative to accommodate the deficiencies of calcium and vitamin D.
2. Make smart allergen substitution
Allergen food substitutes are available but make sure you have selected a healthier substitute. For example, when selecting a gluten-product to make sure you opt for alternatives grains that contain fiber. Processed products may lack vital nutrients such as vitamin B and fiber. So, you need to take an extra step in making sure your food substitutes are selected with nutrition in mind.
3. Select nutrient-rich foods
Foods like fruits, vegetables, whole grains, lean protein, and low-fat dairy, are regarded as nutrient-rich. Because they pack a lot of nutrition, with low to a moderate number of calories. These foods can be found everywhere, but opting for them isn’t always easy.
4. Avoid too much junk foods
Junk foods are tasty, tempting, quick and found with minimal effort, but you should know how to avoid them. Because they are nutrient-poor and offer lots of calories with few nutrients. Even if you decide to indulge it for one day, you should quickly get back on track with a nutritious diet. This should be your number one priority if you have food allergies.
5. Focus on fiber-rich foods
Fiber helps in controlling appetite and reducing the risk of chronic diseases like heart disease, cancer or diabetes. Your diet plan should include foods rich in fiber such as fruits vegetables and whole grains. This will help you manage your appetite and set you for a lifetime of health.
6. Vary your food choices
Maintaining the same diet plan every day can become boring. Try changing different fruits and vegetables in your snacks and meals. Rotate to different food groups maybe every day or week, keeping in mind your nutrient intake and health.