When you cut certain foods out of your diet, you could be cutting important nutrients too. If you are following a specific food plan be sure to add in the nutrients your missing in other ways.
If you are skipping all foods derived from animals you may be low on B12. If you’re not eating fish, you could have an omega-3 fatty acids deficiency, which can increase your risk for heart disease. The quick fix for Vitamin B12 is choosing foods that are fortified with B12, since usually this can be found in foods like eggs, fish, milk and meat. Try to aim for at least 2.4 micrograms of B12 daily. Look for foods rich in omega-3s such as walnuts, flaxseeds and canola oil as well.
Many products that are gluten free have added fat and go through additional processing. This strips them of healthy fiber and whole grain. Easy fix for this is load up on the naturally gluten free foods such as quinoa, kasha and brown rice are solid choices.
A lack of calcium and vitamin D can lead to weak bones, so look for milk and yogurt made from soy, rice and almonds. Also be sure that they are fortifies with vitamin D. Aim for 1,000mg of calcium and 600 international units of vitamin D every day.
Fitness Magazine June 2011