Nutrients

work in progress

For good nutrition on a strict food intolerance diet read introduction of the RPAH Allergy Unit Friendly Food Cookbook here

Standard Dietary Guidelines recommends for most people 1 – 2 Serves a day (source: eatforhealth.gov.au)

A serve of friendlier allowed foods is

  • 65g cooked lean meat – beef, lamb, veal, goat (about 90-100g raw)
  • 80g cooked chicken (100g raw) – duck can be eaten also, if moderate amines are tolerated.
  • 100g cooked fresh white fish fillet (about 115g raw) – fresh salmon and tuna can also be eaten if moderate amines are tolerated
  • 2 large (120g) eggs
  • 1 cup of cooked or canned legumes such as lentil, chickpeas, split peas, all other legumes can be consumed on a low food chemical diet except fava/broadbean
  • 170g tofu
  • 30g raw cashews or cashew paste

To ensure adequate iron and zinc, about half the serves from this food group should be lean meat.  For those who do not eat animal foods, nuts, legumes (including tofu) can provide some iron and zinc, plus a good mix of plant-based protein. Non meat diets that include milk products, eggs, and legumes can provide all the essential nutrients required for health. Vitamin B12 is only found in animal products and a supplement may be desirable if eating a non-animal diet.

Lean red meat provides a very good source of nutrients, however consumption of greater than 100/120g per day of red meat, which is more than double the recommended amount, is associated with an increased risk of colorectal cancer and renal cancer.  So remember to also eat other foods from this food group. 

There are also many benefits in eating fish.  Consumption of fish more than once a week is associated with a reduced risk of developing dementia in older adults.  Consuming fish at least twice a week has even further benefits with reduced risk of cardiovascular disease, stroke, and age-related macular degeneration in the eyes. Aim for about 2 serves of fish a week

Small amounts of fat should be included in your diet, they are essential to your health. Unsaturated fats are healthier than saturated fats (Animal Fats), and can help improve cholesterol levels, which can decrease your risk of diseases like heart disease and type 2 diabetes

Saturated Fats

Eating greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. These fats are usually solid at room temperature and are found in the following “allowable foods-

  • Dairy foods – butter, cream, sour cream, full fat milk, soft cheeses
  • Fatty cuts of meats
  • Chicken with skin on (only allowed on a moderate amine diet, for a low diet chicken skin should be removed.

Unsaturated Fats

Unsaturated fats are an important part of a healthy diet. These fats help reduce the risk of heart disease and lower cholesterol levels (among other health benefits) when they replace saturated fats in the diet.

There are two main types of unsaturated fats:

Polyunsaturated fats:

  • omega-3 fats play a role in nerve and brain health, and also helps keep your immune system healthy, and lowers risk of heart disease in adults. Allowable sources of Omega 3 include: fish, oily fish like Salmon is very good and should be eaten if moderate amines are tolerated. Other “allowable” sources include canola oil, sunflower oil, flaxseed oil, tofu, Nuttelex DF Spread and egg yolk
  • omega-6 fats  play an important role in regulating our genes and promoting immune health and blood clotting.  These fats can also help with the symptoms of rheumatoid arthritis and dermatitis. However, more research is needed to support these health benefits. Sources of are found in some oils such as safflower and sunflower oil and soy beans

Monounsaturated fats:

Canola Oil and cashews are allowable foods that are good sources of monounsaturated fats.

Grains are an important source of carbohydrates. Carbohydrates are our main source of energy, however eating too much can cause weight gain and potential blood sugar issues.

Standard Dietary guidelines recommends 6 serves of grains a day for most people, spread out over the day. 4 serves are recommended for young children, 8 – 9 serves are recommended for pregnant women. (source: eatforhealth.gov)

A serve of grains is ….

  • 1 slice (40g) bread white or wholemeal Brumbys bread or other preservative 202 free
  • 1/2 medium roll or flat bread
  • 1/2 cup (75g-120g) ½ cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, rye , millet, semolina, bulgur or quinoa
  • ½ cup (120g) cooked porridge
  • ²/³ cup (30g) wheat cereal flakes
  • 3 crispbreads like SAO, Cruskits

Most Grains do not contain salicylates, amines, glutamates/MSG if they are free from corn, nuts, seeds, fruit, flavours, preservatives and other additives.

Some grains contain gluten . Gluten is not a problem for people with food chemical sensitivity, but can be a concern if gluten sensitivity is problem, particularly in people with autoimmune gluten sensitivity, ie Celiac Disease.

Wholemeal/wholegrains are healthier than refined grains and are the preferred health optioin. It should be noted however, that some people with very sensitive tummies find refined grains best.

Fruit can provide an array of nutrients, but many fruits are high in salicylates, and also fructose. Which is a sugar that is known to upset many people with sensitive tummies.

The standard dietary guidelines recommends 2 fruits a day. Some people will be able to tolerate this amount, but many people may find they do not.

The only fruit that is negligible in salicylates is peeled pear or pear in syrup, not juice. Fruit juice and dried fruits can be particularly high food chemicals.

The standard dietary guidelines is 5 serves of vegetables a day – where 1 serve is equal to approximately 1/2 cup. If you vary your intake of vegetables as much as possible given your level of restritions you should be able to get all your nutritional needs met, especially if you also include legumes. Which are both a vegetable and protein food.

Vitamin C, also called ascorbic acid, plays many important roles in the body. In particular, it is key to the immune system, helping prevent infections and fight disease.

The human body does not store vitamin C, so people need to get this nutrient from their diet every day. It dissolves in water, and any excess leaves the body in urine.

The following foods are good sources of Vitamin C for a very low food chemical intolerance diet. If you are not eating these everyday, it may be a good idea to take a Vitamin C Supplement. Suitable are Melrose Vitamin C Calcium Ascorbate and Vitamin C Sodium Ascorbate (source: RPAH Allergy Unit Food intolerance resources)

Potato1 large vegetable72.780.80%
Brussels sprouts1 cup, raw74.879.80%
Green Peas (mod Glutamate)½ Cup 3033.33%
Swede/Rutabaga1 Cup 4044.44%
Cabbage1 Cup Shredded25.628.44%
Parsley1 tablespoon 5.15.67%

Not all supplements are suitable for people with food chemical sensitivity. These are ones that the RPAH Allergy Unit says should be generally tolerated by people doing the strict food chemical elimination diet challenge.

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