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Easy Food Swaps for Food Intolerances and Allergies

from: U Rock Girl!American Council on Exercise, 3/3/2016

It seems like food allergies and intolerances are more common. Eight foods and food groups are responsible for the majority of food allergies: eggs, milk, fish, shellfish, peanuts, tree nuts, wheat and soy. In the United States, the Food and Drug Administration (FDA) requires food manufacturers to list these common allergens on food labels. If you have any concerns about food allergies or intolerances, be sure to speak with your healthcare provider for advice and to learn about treatment options.

The following substitutions offer similar flavors, textures and nutrients to the eight most common food allergens:

EGGS
Foods to avoid: Eggs, egg whites, egg substitute

Easy, healthy and tasty swaps:

  • Egg replacer (try Ener G)
  • Use mashed sweet potato or avocado in place of mayo
  • Scramble tofu instead of eggs; add salsa for flavor
  • In baked goods, substitute applesauce or make a chia or flax seed egg (3 Tbsp. water + 1 Tbsp. ground flaxseed)

MILK
Foods to avoid: Cow’s milk, butter, cheese, cream cheese, cream, half and half, buttermilk, ice cream, yogurt, cottage cheese, sour cream, pudding and whey

Easy, healthy and tasty swaps:

  • Unsweetened rice milk, almond milk, hemp milk, cashew milk, coconut milk or soymilk
  • Make a vegan cheese using roasted puree eggplant, nutritional yeast, almond milk and spices
  • Dairy-free chocolate chips (try Enjoy Life)
  • Dairy-free cheese (try Daiya)
  • Soy-base swap using Tofutti

PEANUTS
Foods to avoid:
Peanuts, peanut butter, satay sauce, peanut butter cookies, powdered peanut butter, peanut butter-filled pretzels

Easy, healthy and tasty swaps: Almond or cashew butter (if not allergic to tree nuts), sunflower seed butter

TREE NUTS
Foods to avoid: Almonds, cashews, walnuts, Brazil nuts, macadamia nuts, pine nuts

Easy, healthy and tasty swaps: Sunflower seeds, sesame seeds, tahini (sesame seed paste), sunflower seed butter

FISH
Foods to avoid: Sushi, salmon, halibut, rockfish, red snapper, trout, tuna, swordfish, and other fish with gills

Easy, healthy and tasty swaps: Chicken, turkey, beef, pork, tofu (for protein); walnuts, ground flax seeds, chia seeds (for omega-3s)

SHELLFISH
Foods to avoid: Shrimp, crab, lobster, crayfish; Mollusks: clams, oysters, mussels

Easy, healthy and tasty swaps: Ocean or lake fish, chicken, turkey, lean beef, pork, tofu

SOY
Foods to avoid: Tofu, edamame, soy milk, tempeh

Easy, healthy and tasty swaps: Other beans and legumes

WHEAT
Foods to avoid: Bread, cereal, crackers, baked goods

Easy, healthy and tasty swaps: Almond flour, brown rice flour, tapioca starch, soy flour, potato starch, gluten-free flour blends, quinoa, amaranth, brown rice, millet, potatoes, oats

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Source: https://www.acefitness.org/blog/5858/ingredient-swaps-for-clients-with-food