SPECIAL DIETS
VEGAN
“While eating a healthy vegan diet does require some planning, in recent years there’s been a rise in vegan alternatives to animal products well beyond the familiar staples of tofu and soy, such as oat milk, nut cheeses, tahini shakes, seaweed bacon and pea protein burgers. PETA offers a free vegan starter kit, filled with nutrition tips and recipes” (Vegan Diet).
VEGETARIAN
The Academy of Nutrition and Dietetics (AND) advises that appropriately planned vegetarian diets are healthy and nutritious for all ages, and can even be beneficial in preventing or treating certain diseases. The AND noted, however, that too much reliance on vegetarian convenience food may be a concern in children’s diets. It’s also important to ensure that children get enough kcal in their diets, as well as active adults who expend over 1,000 kcal in daily exercise (Rawson).
DAIRY-FREE
“Lactose intolerance means that you have trouble digesting foods with lactose in them. Lactose is the natural sugar found in milk and foods made with milk. Between 30 million and 50 million Americans are lactose-intolerant. Lactose intolerance is common, but it may be especially harmful for women, as it may raise a woman’s risk for health problems such as osteoporosis.
Lactose intolerance is not the same as a milk allergy. Lactose intolerance is a problem with the digestive system. It causes uncomfortable symptoms but is not life-threatening. A milk allergy is caused by a problem with your body’s immune system. Milk allergies are more common in children younger than 3. Symptoms can range from mild (rashes or itching) to severe (trouble breathing or wheezing). A life-threatening reaction caused by an allergy is called anaphylaxis… Call 911 right away if your child has any symptoms after drinking milk or eating foods with milk. Most children eventually outgrow milk allergies” (Food Allergies).
GLUTEN-FREE
From an article by Johns Hopkins Medicine, “Selvi Rajagopal, M.D., a specialist in internal medicine and obesity, explains the risks and benefits of cutting gluten and shares how you can make a healthy eating plan. Keep in mind that some processed gluten-free foods contain high amounts of unhealthy ingredients such as sodium, sugar and fat. Consuming these foods can lead to weight gain, blood sugar swings, high blood pressure and other problems. So, a gluten-free label doesn’t necessarily make a food healthy. If you don’t have celiac disease or gastrointestinal irritation, Rajagopal recommends removing highly processed foods from your diet before removing gluten. Add in more fruits, vegetables, whole-grain bread or pasta, and lean proteins. Many people find they feel better just by eating better, not by removing gluten (Gluten-Free Diet: Is it Right For Me?).
ALLERGY-FRIENDLY
According to the U.S. DHHS Office on Women’s Health, “About 4% of adults and up to 8% of children have a food allergy. With the rise of food allergies in children, some pregnant and breastfeeding women may worry about eating certain foods” (Food Allergies).
“Any food may cause an allergic reaction, but 90% of food allergies in children are caused by just 6 common foods or food groups—milk, eggs, peanuts, tree nuts, soy, and wheat. In adults, a similar percentage of serious allergies are caused by just 4 foods—peanuts, tree nuts, fish, and shellfish. Allergies to fruits and vegetables are much less common and usually less severe” (Common Food Allergies).
References
Common Food Allergies. (n.d.). healthychildren.org. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Common-Food-Allergies.aspx#:~:text=Any%20food%20may%20cause%20an,nuts%2C%20fish%2C%20and%20shellfish
Food Allergies. (n.d.). Office on Women’s Health. https://www.womenshealth.gov/healthy-eating/food-allergies-and-sensitivities/food-allergies#2
Gluten-Free Diet: Is It Right For Me? (n.d.). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/celiac-disease/what-is-a-glutenfree-diet
Rawson, E.S., Branch, J.D. & Stephenson, T.J. (2020). Williams’ Nutrition for Health, Fitness, & Sport. McGraw Hill Education.
Vegan Diet. (2022). U.S. News & World Report. https://health.usnews.com/best-diet/vegan-diet