Don’t Let Dietary Restrictions Stop Steady Nutrition

Grains give you fiber. Dairy is a great source of calcium. Meat is high in protein. These nutrition facts are taught from an early age. Yet for many people, restrictions because of intolerance, allergy, preference or disease means they may not be able to easily access the nutrients of a given food group. 

While this is difficult and more than a little frustrating, you can generally find the nutrients you might be missing from one food in another.

The internet is a good starting point. Identify the missing food or food groups and look for the key nutrients that they provide. Then, get creative. For example, if your body can’t handle gluten, that puts many easy-to-grab grains off limits. Without whole grains, you may find your diet lacks fiber. But there are ways to get fiber, from fruits and vegetables and other grains like oats, whole grain rice and quinoa.

Someone with a nut allergy may feel limited in their options for healthy fat sources. Healthy fats can also be found in avocados or plant-based oils when cooking. 

With lactose intolerance, calcium comes to mind as a mineral that might be lacking. Lactose-free milk and yogurts are a great source of calcium in this case. For someone intolerant or allergic to dairy (most often casein, whey or lactose), calcium can be trickier to include. You may choose to add a calcium supplement along with dairy-free milk, yogurts and cheeses made from almonds or other nuts, oats or soy. 

There are so many dairy-free options now that it’s easier to navigate. In fact, most grocery stores with a health food section will have several nutritious substitutes for almost dietary restriction.

Patients with dietary restrictions can often run into a roadblock of not thinking outside the box. They may eliminate an entire category of food without seeking alternatives. It is important to ask yourself what you are missing if you don’t eat anything from a certain category and how you can get those nutrients and benefits back into your diet.

Sometimes it takes a creative lens to look at a diet from another perspective. This is where a registered dietitian can be helpful. We have many resources to help you make dietary adjustments based on your needs. If you think a registered dietitian can help, ask your provider for a referral.

The key to any health condition affecting your ability to consume nutrition is to know your body’s limits and continue to consume a variety of foods. That way you’ll capture a broader range of nutrients and minerals.

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Kayla Melanson

Kayla is a Clinical Dietitian and has worked at NKCH since October of 2012. Kayla graduated from the University of Central Missouri with her degree in dietetics and completed her dietetic internship with The Ohio State University. In her free time, Kayla enjoys spending time and traveling with her husband and three young children.