In this day and age, not really a diet until you have to cut something out: carbs, dairy, wheat or gluten, or even all of the above.
But what are the nutritional consequences of eliminating all food groups in your diet?
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And how do we replace the ‘forbidden’ foods to make sure we don’t miss out on something the body needs?
Here are some important tips on how to balance your dietary intake.
Dairy products
The first thing we usually think of with milk and other dairy products is their calcium content.
But dairy is also a rich natural source of magnesium, vitamin B12, phosphorus, protein, and vitamins D and A, all of which can be affected over time if dairy is eliminated from the diet.
Because dairy is a rich natural source of calcium, it is very difficult for adults to get the 800-1000 mg of calcium they need each day for healthy bones without any dairy in the diet.
Although nut milks and soy products may be fortified with calcium, they are rarely found in the amounts equivalent to three servings of dairy products per day.
There are also a number of popular plant-based milk alternatives that contain little or no added calcium, meaning you may still be consuming what you think is ‘milk’ with some of the nutritional benefits that real milk offers .
The problem with low calcium intake is that potential side effects, including brittle bones, may not be seen for several years, by which time it’s too late to do anything about it.
If you want to get rid of dairy products from your diet, be sure to choose calcium-fortified grain- or nut-based milks, or take a calcium supplement regularly to get the 800-1000 mg of calcium you need daily.
Red meat
You may choose not to include red meat in your diet for a number of reasons.
But nutritionally, the key thing is that you’re also eliminating one of the richest natural sources of iron.
While white meat, eggs, whole grains, and green leafy vegetables contain some iron, the reality is that relatively little iron is absorbed compared to that found in red meat.
Low iron levels are common, with up to 25 per cent of Australian women struggling with low iron levels, which can lead to fatigue, shortness of breath and low immunity.
While vegetarians adapt over time and become more efficient at absorbing iron from plant foods, it tends to be those who occasionally eat red meat, or still include fish or chicken in their diet, who are most at risk. of developing iron deficiency, since your The body is used to absorbing iron from animal sources.
To get adequate iron in the diet without including red meat, special attention should be paid to including iron-rich foods at every meal and snack, to get closer to the 9-15 mg of iron that adult women need each day.
Poultry
White meats, including chicken and turkey, while relatively lean and high in protein, do not offer the nutrient density that other high-protein foods do.
You should keep in mind, if you choose not to eat poultry, that your meals still contain a good quality protein.
Eggs
Eggs are an extremely nutritious food containing over 20 essential vitamins and minerals, including good quality protein, good fats, vitamins A and E.
As such, they are a nutrient-rich addition to any diet.
While the nutrients in eggs are important, most of what we get from eggs can be obtained from other foods.
An exception to this is selenium, a powerful antioxidant that plays a key role in cellular health and is found in very few foods, including eggs and Brazil nuts.
A single egg provides at least a quarter of your daily selenium requirement.
Eggs are also a good source of vitamin D, another nutrient that can be low in our diets in general.
So pay a little more attention to the good fats in your diet if eggs are off the menu.
fish and shellfish
Seafood, including all fish and shellfish, is extremely good for us.
High in protein and relatively low in calories, it’s a nutrient-rich addition to any diet.
The two key nutrients found specifically in fish that you may miss out on are omega-3 fats and zinc from shellfish.
Although omega-3s are found only in a small amount of fatty fish, including salmon, sardines, and fresh tuna, fatty fish are one of the few natural foods that offer this important nutrient.
This means that skipping oily fish entirely will make it almost impossible to get the amount of omega 3 you need in your diet, without supplementation.
Zinc is another nutrient that we may be lacking.
But shellfish, particularly oysters and mussels, are packed with zinc, which is crucial for hormone production, immune function, and good skin.
The other less frequently mentioned nutrient that Australians get from our seafood is iodine: low iodine is linked to long-term impaired thyroid function.
This means that if fish and shellfish are not your thing, a dietary supplement may be warranted.
susie burrell is a nutritionist from Sydney and a dietitian for Channel 7’s Sunrise and a podcaster at The Nutrition Couch.
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