3 Steps to Healthy Eating Despite Food Allergies

If you've been diagnosed with a food allergy knowing which foods to buy and cook can be really challenging.

It can also be difficult to get all of the nutrients required for a healthy diet when part, or whole food groups have to be excluded from your diet.

Here are 3 simple tips to help you cope with food allergies, and still follow a healthy eating plan 

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1 Choose food wisely
If you've been diagnosed with an allergy, it can be very daunting to go food shopping in the initial stages.
But, by paying a little more attention than normal to food labels, you'll soon be able to breeze around the supermarket in no time, and food shopping won't seem so difficult with practise.
Try to choose foods with a shorter ingredients list, and those that contain recognisable items, rather than a list of codes or numbers. Organic food stores are a great place to shop for particular foods, and they're often less likely to contain nasty ingredients that will effect your health.
I'd suggest noting down a list of all the allergens you are trying to avoid, and any alternative names they can go under. This way you'll be more focused at the supermarket, and you will know exactly what food items you simply cannot purchase anymore.
Rest assured that each trip you make to the supermarket will get easier and faster as you get more experienced in determining which foods are suitable.

2 Be adventurous with cooking
When you've been diagnosed with a food allergy it can be tempting to stick with 'safe' recipes! However, it's essential that you get plenty of variety into your diet.
So, try to be adventurous in the foods you choose, get recipe books specific to your condition, and do your research on the Internet for more ideas.
It's very important that your diet is varied, containing a wide range of different coloured fruits and vegetables in particular.
Try to stick with food items that are as close to their 'whole' form as possible, for example fresh fruits, veggies, nuts, seeds - if tolerated. This way, it's easier to avoid some of the ingredients you may allergic to, and you'll still be eating a healthy diet.

3 Use suitable substitutions
A varied diet is important when you have a food allergy, to make sure you are getting all of the nutrients you require for good health. This is made somewhat easier today with the variety of alternative foods available.
If you are allergic to milk or dairy, look out for:
Rice milkSoy milkAlmond milkSoy cheeseSoy desserts
If you are allergic to eggs, try:
Egg replacement - can be purchased at your supermarketFlax seed - for every egg white, use 1 tablespoons of flax seed and 3 tablespoons of water1 Banana - can replace 1 egg in cakes2 tablespoons of potato starch - can replace 1 egg
If you are allergic to wheat, look out for:
Oat flourRice flourRye flourBarley flourMillet flourBuckwheat flourSpelt flourSoy flourGluten free breads, cakes and biscuitsGluten free pasta, and cereals