You’ve recently found out you have a gluten allergy. No more reaching for your favorite bread at the supermarket or ordering pizza on Fridays. It’s going to be tough, but some lifestyle changes are in order. At the same time, you’ve resolved to kick meat to the curb for good. Becoming a vegetarian feels right to you for ethical reasons.
You’re about to navigate the world of dietary restrictions. While the challenge isn’t insurmountable, it does require some adjustments. With a bit of meal planning and a willingness to learn, you’ll soon become a pro at reading labels. You’ll also get good at understanding ingredients and confidently asking questions when dining out.
Fortunately, there are ways to simplify everything to ensure you’re getting the nutrition you need. Whether you’re new to living with a restricted diet or have been following one for a while, you can learn fresh tips. Let’s look at how you can make it easier to eat well-balanced meals despite dietary restrictions.
Try Personalized Meal Plans
Grocery shopping is one of those must-do chores. Skip it and you’re suddenly out of everything you crave. There’s no salad in the fridge or crackers in the pantry. Now, you’re tempted to call for takeout, which you know will steer you off your dietary course.
Although shopping for food sounds simple, it’s usually not the case once you’re in the supermarket aisles. You’ve got a list and your digital coupons are clipped, but now you’ve got to decide if the organic soup with onions is better than the non-organic soup that’s on sale. The label says it may contain wheat and bioengineered ingredients. The base is chicken broth, even though the picture indicates it’s a vegetable soup.
Suddenly, what’s supposed to be a half-hour run turns into an hour-long maze. Ditching the store and switching to healthy grocery delivery instead can help you skip the confusing maze. These services let you specify dietary restrictions like gluten-free, vegan, and vegetarian. You can even get more granular by indicating you want low sugar or just dairy-free. Your meals are planned based on your lifestyle needs, so you don’t have to worry about what’s in your food.
Discover Flexible Substitutions
Dietary restrictions don’t always mean giving up the foods you love because they typically contain ingredients you no longer eat. For example, vegans stay away from all animal products, including eggs. You’d think this would mean no more cakes, cookies, brownies, and breads. Conventional baking calls for eggs, which act as a binder for the other ingredients in the mix.
But there are quite a few plant-based alternatives to eggs that vegans can use to make baked goods. And no, these substitutes aren’t limited to the plant-based liquid egg cartons you see next to the real thing. You can use applesauce, bananas, and even baking soda with vinegar as substitutes. These are foods you can also consume in other ways, making them versatile items to keep on hand.
Learning what works as substitutes helps you skip ahead when it’s time to stock up at the store. You can keep a carton of oat milk for cereals and coffees if you’re steering clear of dairy. Becoming aware of gluten-free grains such as quinoa and rice will help you avoid adverse reactions. Instead of meat, keep some tofu in the fridge for tacos, burgers, and sandwiches. Once you know what you can switch out for something you can’t eat, it’s easier to adapt.
Do Your Research
It’s drilled into you as a child. You’re supposed to eat a variety of foods from all food groups. But when you’re following a restricted diet, some of those food groups could be completely off the table. This means you may be at risk of developing certain nutritional deficiencies, which could impact your health.
Vegans, for example, have to be sure to get enough B12 and sometimes iron. They might take supplements, but can also read up on how to pair specific foods together to boost iron absorption. Some vegan products, such as plant-based yogurts, also include added B12. Cookbooks geared toward dietary restrictions help you learn ways to pair foods and what to watch out for.
Consulting with a registered dietitian is another way to get advice. They can advise you on meal planning, specific nutritional needs, and what you can eat instead of old favorites. Support groups and online communities geared toward specific nutritional lifestyles are other ways to learn. People with similar dietary restrictions can tip you off to restaurants with menus for individuals like yourself. You can also share recipes and discover what’s worked for others.
Simplifying Dietary Restrictions
Finding out you have a food allergy isn’t the end of the world. Neither is becoming lactose intolerant. More food companies and restaurants are catering to dietary restrictions, making it easier to continue enjoying your favorite meals. However, it doesn’t mean you won’t have to plan for a few hurdles and hiccups.
Following a restricted diet may seem overwhelming at first, but there are ways to get the hang of it quickly. Consider a personalized meal planning service with home grocery delivery. This way, you won’t have to think about how to navigate labels, recipes, and substitutes. Simply tell the service about your dietary restrictions while letting them get to work. Over time, you’ll see what ingredients you can exchange for others and get a taste of what living your new lifestyle is like.
