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What Can I Eat on a Dairy Free Diet?

What Can I Eat on a Dairy Free Diet?

Contrary to popular belief, many modern healthcare experts have found that dairy isn?t all it?s cracked up to be. Many people do not make enough of the enzyme lactase that is found in dairy products. This leads to dairy intolerance. In addition, dairy has been linked to a number of health problems including cardiovascular disease, cancer, and diabetes. Whether you are avoiding dairy because you are lactose intolerant or because you would like to improve your overall health, you will find that there are still plenty of food options available.

If you are concerned about what you will add to your cereal in the morning, rest assured that there are many alternatives to milk. Soy milk, almond milk, hazelnut milk, rice milk, and coconut milk are just a few options. These milk alternatives can be used when baking or for any recipe that calls for milk. Ice cream fans will be relieved to find that there are delicious alternatives such as ice cream made with coconut milk, soy milk, or almond milk.

Learn to read food labels for obvious and hidden dairy ingredients. The following list will give you an idea of unsuspecting ingredients that are actually derived from dairy:
 Casein
 Caseinate
 Curds
 Galactose
 Ghee
 Lactalbumin
 Lactoferrin
 Lactoglobulin
 Lactose
 Lactulose
 Nougat
 Paneer
 Recaldent
 Rennet
 Whey

Avoid these ingredients in addition to any food that contains milk, cheese, cream, or butter. Whatever foods
you enjoy (that contain dairy), find out if there are alternatives. For example, do you enjoy yogurt? If so,
there are soy, almond, and coconut alternatives available these days.

If your goal is maintain optimum health while switching to non-dairy products, avoid highly processed ?fake?
cheeses. You will find that there are better alternatives out there such as nut cheeses or, for a tasty
alternative, avocado spreads or hummus. Since fruits, vegetables, and other whole foods are the cornerstone
of a healthy diet, you may find that these non-dairy choices help with weight management and improved
overall health. Have fun experimenting with new dairy-free recipes. For example, if you love pizza, try
topping your pizza with a cheese alternative or having a delicious pizza without cheese, but that is loaded
with vegetables and herbs.

These days, there are endless options for people who cannot eat dairy due to intolerance or who choose to
not eat dairy for health or ethical reasons. With time, it will become easier to read ingredient lists and to
become familiar with non-dairy foods so that avoiding dairy becomes second nature to you.

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What Can I Eat if I am Following a Seed Free Diet?

What Can I Eat if I am Following a Seed Free Diet?

Most people who are eliminating seeds from their diet do so because of digestive problems. People who have Crohn’s disease, for example, find seeds to be very difficult to digest, and they can end up with diarrhea and extreme gastric pain. Whole seeds are also best avoided when one has flare-ups from ulcerative colitis.

The problem is that seeds are hard to digest, and in people who have these conditions, they can be problematic. Even tiny seeds like the ones found on the outsides of strawberries can cause difficulty, and it’s best to avoid even products that contain fruits that have small seeds on the outside. Rye bread and other baked goods containing seeds should also be avoided.

Another problem can be diverticular disease. This means any infection, injury or inflammation to the diverticuli, which are pouches that form in the wall of the colon. The digestive process causes outward pressure on the lining of the colon, and creates these pouches. Eventually, they become thin-walled sacs that can become infected or inflamed. For people with this condition, a high fiber diet is warranted, along with lots of water to keep the stool soft. The research doesn’t indicate that seeds present a problem for this type of disorder, but anecdotal evidence seems to suggest that they do. Often, seeds are undigested, and they could actually become stuck in the diverticuli, so they’re probably best avoided.

If you intend to adopt a seed free diet, you need to know that you will be depriving yourself of a good source of valuable nutrients. You may want to supplement a seed free diet by taking a multivitamin.

On a seed free diet, you should also avoid eating nuts. Any other food, obviously, is not a seed, and therefore is perfectly permissible. Make sure to get enough fiber, though – seeds are a great source of dietary fiber, so you’re going to want to increase your consumption of fruits, vegetables and whole grains.

If you think seeds may be causing digestive problems, consult your doctor. Make sure you get regular screenings for colon cancer as well, just in case your digestive difficulties are an indication of something more serious. For most people, eliminating seeds from the diet won’t be any great hardship, so a seed free diet is easy to follow.

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What Can I Eat when studing for exams?

What Can I Eat when studing for exams?

Top 10 Foods for the Brain

When preparing for exams the brain can use all the help it can get to increase learning ability, memory and concentration. Fortunately for test takers, numerous, well-regarded research studies have identified the following top 10 brain boosting foods to improve brain health and function.

  1. Fish—Fatty fish, such as wild salmon and sardines, contain essential omega-3 fatty acids, EPA and DHA, which are associated with improved focus and memory. In fact, the brain requires an adequate amount of omega-3 for optimal performance.

  2. Eggs—This brain boosting food, particularly its yolk, contains choline. It is a substance similar to vitamin B that helps to improve memory.

  3. Avocados—Rich in monounsaturated fats and vitamin E, Avocados promote vascular health and improve blood flow for a healthy brain.

  4. Spinach—These leafy greens are packed with vitamins C and E. These vitamins improve cognitive abilities, according to several scientific studies. In addition, spinach contains a healthy dose of vitamin K.

  5. Carrots and Celery— These two brain vegetables contain high amounts of luteolin. This compound has been shown to reduce inflammation in the brain and prevent memory loss.

  6. Berries—Vitamin-rich super berries such as blueberries, strawberries and blackberries are bursting with antioxidants. Researchers believe antioxidants help to create strong connections among brain cells, as well as help to build new cells.

  7. Apples—This flavorful fruit is a fantastic source of the antioxidant quercetin. It protects the brain’s cells from the harmful effects of free radicals and prevents cognitive decline.

  8. Green Tea— Polyphenols in green tea protect the brain from daily wear and tear. A recent study also found that drinking green tea extract enhances memory.

  9. Dark Chocolate—This treat is full of flavonoids, which have powerful antioxidant properties to improve brain health. In addition, chocolate contains the natural stimulate caffeine. But be cautious. Eating too much before taking a test may backfire by over stimulating the brain.

  10. Water—Although not considered a food, water increases brain power by keeping cells hydrated and functioning at their best. Research shows that dehydration can cause brain tissue to shrink, affecting mental performance. In fact, a study found that well-hydrated test takers scored much better on tests compared to those who weren’t.


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What Can I Eat If I’m Following an Organic Diet?

What Can I Eat If I’m Following an Organic Diet?

What Can I Eat if I am Following an Organic Diet?

If you’re thinking of adopting an organic diet, it could be because of ecological concerns or because you’re worried about food safety. Maybe you just want to eat healthier and believe that this would be a good way to go about doing it. Whatever your reasons, there’s little doubt that eating organic foods is better for you. Many people who have chemical sensitivities and allergies report feeling better when they go organic.

When you’re looking for organic foods, don’t be confused by terms like “natural,” “free range,” or “hormone free.” These terms actually aren’t regulated by law, and can be fairly meaningless – particularly the term “natural.” There are many things that occur in nature that sensible people don’t want in their bodies.

When you’re looking at labels, 100% organic means that the food contains no synthetic ingredients. Organic refers to foods that contain at least 95% organic ingredients. For a product to be labelled as made with organic ingredients, it has to have a minimum of 70% organic ingredients.

Organic food can’t be treated with synthetic pesticides. Biological pesticides are permitted. Sewage sludge can’t be used, and the food can’t be bioengineered. Because growing pesticide-free food is more labor-intensive, you’ll end up spending more for organic food than you would for other produce, and you may have to live with some imperfections in the appearance. However, if you can afford to go organic, and you don’t mind some spots here and there, you probably will feel better about your health.

The problem with pesticides is the residue, and some foods are worse than others. If you’re on a budget, you might want to spend your money on organic produce when the variety is one that’s particularly susceptible to residue. The vegetables and fruits that are most susceptible to residue are as follows:

  • Apples
  • Peaches
  • Nectarines
  • Pears
  • Cherries
  • Strawberries
  • Grapes
  • Celery
  • Bell peppers
  • Potatoes
  • Lettuce
  • Spinach

The vegetables and fruits that you can expect to have the least residue are as follows:

  • Kiwi
  • Bananas
  • Pineapple
  • Mango
  • Papaya
  • Onions
  • Cabbage
  • Broccoli
  • Avocado
  • Frozen peas
  • Frozen corn
  • Asparagus

By choosing organic varieties of the fruits and vegetables most likely to have pesticide residue, you can go organic on a budget. Of course, if you want to adopt a true organic diet, you will have to incur some expense, but your peace of mind may be worth it.

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What can I eat if I can’t eat wheat?

What can I eat if I can’t eat wheat?

Our Food and Wheat 
From the basic pasta and bread to salad dressings, sauces, soups and even spices, wheat forms the base ingredient or at least one of the many ingredients in a majority of products you might pick up. 

To replace an ingredient that is so common and which acts as a base for a countless number of commercial and homemade food products is quite a gigantic task. Nevertheless, owing to the widespread incidence of wheat intolerance, the substitutes to wheat are becoming increasingly available. 

For example, if you are looking for a substitute for wheat in your baked products, you can use oat flour as the base, which will produce moist but heavy baked products. 

In the following section, we will give you a detailed list of the top wheat alternatives you can use along with 
a few examples of how you can use some of them. 

Table Top Wheat Alternatives 

Below gives a list of some of the most common alternatives to wheat. 

Amaranth (cereal) – Rice (flour) – Hazelnut (meal and flour) – Rye (flour) – Tapioca (starch flour)- Quinoa (flour) – Kamut (grains, flakes and flour) – Flaxseed (meal) – Soy (flour) – Water chestnut (flour) – Buckwheat (cereal, flour) – Sorghum (flour) – Cassava (flour) – Pearled millet (flour) – Teff (flour) – Kuzu (starch) – Barley (flour) – Chickpea (flour) – Spelt (flour) – True yam (flour) – Malanga (flour) – Millet (whole grain/ flour) – Chestnut (flour) – Poi (dehydrated starch/flour) – Lotus (flour) 
The Top 10 Wheat-Free Foods 
This section gives you a clearer insight into the optimum usage of the top 10 wheat-free foods that can be imbibed into your daily dietary habits. 

Rice – This is the most common alternative to wheat, jasmine and basmati rice are probably the most common and easy to access in the shops. Being a good thickener, in the form of flour, it can easily be used to make breads and muffins. 

Quinoa – This grain is very easy to digest and has high levels of calcium, phosphorous, iron, fibre, complex carbohydrates and proteins. It is considered to be an ideal additive for enhancing the nutritional value of many food items. 

Sorghum – This grain is high in carbohydrates, fibre, potassium and proteins and works best when blended with other flours. 

Millet – This is a butter-coloured grain and tastes best when combined with cinnamon or sugar. 

Amaranth – This is a grain with thick consistency and is considered ideal for making stews and puddings, in addition to its used in cereals, pastas and baked goods. Tapioca starch – Having no flavour of its own, it can add a lot of chewiness to rice flour and can be a good substitute for potato starch. 

Soy flour – It adds moistness to the dough even when used in smaller quantities. Mixed with rice flour in the right proportion (1/3rd part soy flour and 2/3rd part rice flour), it works as an ideal wheat alternative even for the strongest symptoms of wheat allergy. 

Oat flour – This form of flour carries gluten but can work well as a wheat substitute in muffins and quick 

Buckwheat – Though not a form of wheat, yet it works well as a healthy wheat substitute. 

Rye flour – This form of flour also carries gluten but can work well as a wheat substitute. 

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What can I eat if I have Coeliac Disease?

What can I eat if I have Coeliac Disease?

About Coeliac Disease 
Coeliac disease is basically an autoimmune disorder of the body, in which the immune system produces antibodies which attack the delicate lining of the bowel. Since this lining is responsible for absorbing nutrients and vitamins from the food we eat, this kind of a disorder can actually be quite harmful in the long run. The results of this poor absorption of nutrients will range from fatigue and lack of energy to poor growth and even anaemia. 

Diet and Coeliac Disease 
Coeliac disease, also known as gluten enteropathy or coeliac sprue, is a serious disease. This reaction of the immune system cross-reacts with the small-bowel tissue, causing inflammation, which is triggered by the ingesting of foods that contain the protein gluten, which is found in food groups such as wheat, rye and barley. Since, it is the intake of gluten that triggers the entire process of this lifelong autoimmune disorder, it is important for you to follow some essential dietary guidelines when suffering from coeliac disease. 

Foods You Can Have 
When you are suffering from coeliac disease, your dietary habits are the most important factor to consider. Make sure you have foods that are either originally gluten-free or have been manufactured to make them gluten-free and they are therefore labelled gluten free, such as gluten-free flour, gluten-free pasta and gluten-free bread. 

In the following sections, we give you detailed lists of what you can have and also what to avoid when you have coeliac disease. 

Choose from unprocessed forms of: 
 Eggs 
 Meat 
 Rice 
 Corn 
 Butter 
 Fish 
 Vegetables 
 Fruits 
 Frozen, dried or fresh vegetables and fruits especially produced without gluten 
 Dried beans (kidney, soya, cannelloni, borlotti, lentils, chickpeas) 
 Nuts and seeds 
 Tofu 
 Dairy products eg cheese, milk, yoghurt 

Foods To Avoid 
As a golden rule, you need to avoid all forms of food prepared from: 
 Wheat 
 Rye 
 Barley 
 Oats (Oats that are not contaminated are referred to as gluten free in some parts of the world but cannot be labelled gluten free in Australia because of labelling restrictions) 

Common food groups which are prepared from these sources include: 






Fruit pies 


Flour-based sauces 


Croquette potatoes 

Battered fish/chicken 



Hydrolysed vegetables 

Our tip: Make sure you develop the habit of reading food labels and look out for the relevant ingredients. 
Also keep yourself updated on the changes done to the way these products are manufactured to make them 

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