Dietary Challenges: Catering to Special Diets

In recent years, an array of speciality diets have emerged ranging from going gluten-free and plant-based to low-carb eating. Adhering to a specific diet introduces unique challenges when shopping, cooking, dining out and travelling. But with the right strategies, you can follow any restricted diet successfully and enjoy diverse, nourishing cuisine.

Introduction

People choose diets like vegetarian, paleo or low FODMAP for many reasons including food allergies or intolerances, managing health conditions, environmental concerns, religious beliefs or weight management. When your diet requires eliminating entire food groups, getting complete daily nutrition can take more effort, planning and creativity. But never seeing dietary restrictions as deprivation is key. Focus on all the delicious foods you can eat to feel empowered.

Tips for Grocery Shopping

Specialized diets mean you must become an avid label reader to identify items aligning with your guidelines. Here are shopping tips to make the process easier:

• Seek out specialty brands catering to your diet like gluten-free or vegan packaged goods.
• Shop perimeter areas of the store for whole produce, proteins and dairy.
• Read labels carefully and know what to look for related to your diet.
• Be wary of misleading buzzwords – always check the ingredients.
• For multiple food intolerances, use a tracking app to scan products.
• Meal plan in advance and shop with a list to avoid temptation.
• Seek help from store nutritionists or dietitians when needed.

Maximizing Nutrition

When eliminating major food groups, you need to ensure you still get proper daily nutrition through diet:

Calcium – Leafy greens, enriched non-dairy milk, sardines, tofu

Iron – Legumes, spinach, pumpkin seeds

Fibre – Fruits, vegetables, nuts, seeds, oats

Protein – Eggs, beans, tofu, tempeh, edamame, nut butters

Omega-3s – Walnuts, chia seeds, hemp hearts

B12 – Fortified dairy alternatives or nutritional yeast

Take a daily multivitamin to help cover any shortfalls based on your restrictions. Work with a dietitian to create balanced eating plans.

Dining Out

Review menus online and call ahead when dining out to ensure viable choices. Explain your dietary needs – many restaurants now accommodate various special diets and allergies. Here are additional tips:

• Ask how food is prepared and cooked to avoid cross-contamination.
• Look for menu tags indicating vegetarian, gluten-free and other options.
• Modify dishes by substituting or omitting ingredients.
• Choose simple grilled, steamed or roasted entrées.
• Ask for sauces and dressings on the side.
• Specify if butter or other allergens are acceptable.
• Carry an emergency protein bar or snack if unsure of offerings.

Conclusion

Any diet requiring extensive restrictions presents unique challenges. But fully embracing the foods you enjoy while getting creative and planning ahead means you can still savor delicious and nourishing cuisine. Supporting speciality food brands, asking questions and educating yourself on how to meet your body’s needs make following a specific diet rewarding. Focus on all the possibilities, not limitations.

References

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980.

Miranda, J. M., Anton, X., Redondo-Valbuena, C., Roca-Saavedra, P., Rodriguez, J. A., Lamas, A., Paíga, P., Cepeda, A., & Mouriño, M. (2015). Egg and egg-derived foods: effects on human health and use as functional foods. Nutrients, 7(1), 706–729.

Wild, D., Robins, G. G., Burley, V. J., & Howdle, P. D. (2010). Evidence of high sugar intake, and low fibre and mineral intake, in the gluten-free diet. Alimentary pharmacology & therapeutics, 32(4), 573–581.