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Not long ago, fat was the evil dietary villain. Before that it was salt. Now the sugar-free diet has exploded onto the health and wellness scene and seems to top many peoples list of New Years resolutions.

Sugar-free diets encourage people to avoid table sugar (sucrose), sweeteners such as honey and maple syrup, refined flours, condiments, soft drinks, sweets, and some fruits such as bananas. Some also recommend eliminating or restricting dairy products.

The diets advocates rightly note that excessive sugar consumption may lead to obesity and therefore increase the risk of type 2 diabetes, heart disease, and some cancers.

And its true that Australians are eating too much of the sweet stuff, with 35 percent of an adults total daily calories now coming from discretionary foods, which includes lollipops, chocolates, and soft drinks.

But you dont need to quit sugar to lift your game on healthy eating. Quitting sugar is unlikely to improve your health any more than cutting down on ultra-processed foods, eating more vegetables, cooking food from scratch, and limiting how much extra sugar you eat and drink.

At best, the sugar-free diet is confusing and imposes an arbitrary set of rules that arent based on scientific evidence. At worst, such a restrictive diet can create food fear or an unhealthy relationship with food.

The sugar-free diet is restrictive, with lists of allowed foods (such as whole grains, blueberries, and grapefruits) and not allowed foods (such as white bread, bananas, and raisins). This inadvertently promotes a diet mentality and causes followers to worry about accidentally eating something thats not allowed.

People who worry about food are more likely to diet. This may be because they are worried specifically about their weight, or about the impact certain nutrients have on their health.

Research shows dieting is not effective over the long term and can lead to greater weight gain over time. The brain interprets dieting and restriction as a famine, which causes the storage of fat for future shortages.

Dieting is stressful. In response to this, our body releases stress hormones such as cortisol, which may cause the body to store fat, particularly in the abdominal area.

Worrying about food can lead to stress, anxiety, and depression, and is one of the defining features of the condition known as orthorexia.

Orthorexia is the overwhelming preoccupation with eating healthily. People with orthorexia spend a lot of time thinking and worrying about food and eliminating foods that are deemed impure or unhealthy. Some experts suggest this behavior is a precursor to, or a form of, an eating disorder.

Estimates suggest anywhere between seven percent and 58 percent of the population may have the condition. There are no clear diagnostic criteria, which makes it difficult to measure its prevalence.

But we know 15 percent of women will experience an eating disorder at some stage in their life. So we need to ensure nutrition advice, however well-intentioned, doesnt promote or encourage disordered eating.

Some sugar-free diets advise people to cut out or restrict healthy foods and food groups such as fruit and dairy, without evidence to support their exclusion. This perpetuates the food fear/dietary restriction cycle and may contribute to nutrient deficiencies.

These diets also recommend people avoid fruit for a period of time and then re-introduce a limited list of expensive healthy fruits (such as berries) while avoiding the cheaper unhealthy fruits such as bananas.

Whole fruit is a wonderful source of fiber essential vitamins and minerals, as well as antioxidants. Two servings of fruit per day can reduce the risk of developing some cancers, type 2 diabetes, and heart disease. Given only half of Australians eat the recommended two servings of fruit per day, the advice to restrict fruit further could result in people missing out on these benefits.

Many sugar-free followers also avoid plain dairy products such as milk, yogurt, and cheese due to the assumption these contain sugars.

The sugar in plain dairy products is the natural lactose (a carbohydrate), which is nothing to fear. Unnecessarily avoiding dairy may increase the risk of osteoporosis if not replaced with adequate levels of calcium from other sources.

Strangely, many of the sugar-free recipes use expensive sugar alternatives such as rice malt syrup (due to its low fructose content), maple syrup (which is sometimes allowed and sometimes not), and dates to replace sugar.

However, these are still sugars and contain the same number of calories per gram as any other sugar. These alternatives offer no additional nutritional benefits other than rice malt syrup, which is a useful option only for those with a fructose malabsorption issue, and dates, which contain fiber.

People often eat more of the food containing these alternatives under the guise of it being sugar-free, which could lead to unintentional weight gain. One study found people ate about 35 percent more of a snack when it was perceived as healthy than when it was seen as unhealthy.

Eat plenty of plants, enjoy whole grains, beans, and legumes. Fruit is your friend not your enemy.

Most people could probably eat a little less sugar, a little less often, but you dont have to quit it for good to be healthy.

Savor every mouthful of that chocolate cake or sometimes food. Turn off technology and eat the cake mindfully, so that your brain can register that you have eaten it. That way you can get pleasure and satisfaction from it, and you wont be craving it again an hour later.

No matter how we choose to eat, remember that health is not simply about the number on the scale, the size of our waist, or the foods we avoid. Its also about our psychological health and our relationship with food, which is just as important as our physical health.

This article was originally published on The Conversation by Tara Leong. Read the original article here.

See more here:
The one crucial thing the sugar-free diet gets wrong about health - Inverse

In order to tone his muscles and appear fit onscreen, Henry Cavill says he gave up drinking water altogether. The Witcher actor dehydrated himself over the course of several days to get his skin really thin, so it sits on the muscles in scenes requiring him to be shirtless. Heres what Cavill had to say about his experience without water:

That diet sounds a bit unhealthy, though Henry Cavill clarifies that it wasnt that he had absolutely no water for all three days. Rather, he had a dwindling amount over a period of time. In his December 27 appearance on The Graham Norton Show, Cavill explains that he drank a liter and a half of water on the first day, a half a liter on the second, and absolutely no water on the third.

After the fourth day shooting these shirtless scenes sans water, Henry Cavill admits to being the most miserable person on the planet. However, Cavill revealed that, though this regimen was for aesthetic reasons, it was also used to remain fit without injuring the body.

You can watch the clip of Henry Cavill discussing his health regimen below!

Thankfully, the regimen didnt last very long and Henry Cavill seems to be in good health and spirits. However, its likely hell have to get back to drinking less water fairly soon since The Witcher Season 2 is due to start filming as early as the spring of 2020.

The Witcher Season 1 is currently available to stream on Netflix. For more on what to watch in the new year, be sure to check out our 2020 midseason schedule to find out when new and returning shows are premiering.

Read more here:
The Witcher's Henry Cavill Had A 'Miserable' Dehydration Diet To Look Ripped Shirtless - CinemaBlend

Updated: May 25, 2018:

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Eleventh Circuit Rules That the Mere Purchase of Dietary Supplements Allegedly Sold in Violation of the FDCA Is Sufficient, by Itself, to Establish...

Ingredients:

Preparation:

Knead all the ingredients together until achieving a dough with a silky texture. Cover with a plastic membrane and let in the refrigerator for 30 minutes to rest.

Using flour for the opening, open an oblong sheet of dough, using a rolling pin or a machine with the thickness of a credit card. Four fold along the dough and cut 1 cm strips. When complete, unfold and put in a big cooking pan with boiling water having previously added salt and a small quantity of olive oil. Boilaccordingtotaste. Strain, leaving a little from the boiling juice to avoid the tagliatelle sticking to the bottom, and serve. Sprinkle with virgin olive oil, and add cheese according to taste, a little freshly ground pepper and enjoy.

OLIVE YOU CAMPAIGNThe "Olive You" campaign is a three-year promotional program co-funded by the European Union, that aims to increase the awareness and demand for European table olives to both professionals and consumers, as well as to help increase exports to the United States and Canada. The "OLIVE YOU, European Table Olives" campaign also aims to reach journalists, chefs, foodies, retailers and consumers of all ages, through promotional activities, marketing events, sampling, and publicity in order to familiarize the public with this natural and delicious food product.

For more information, visitwww.oliveyou-eu.eu

Contact: newswire@successplanmedia.com

Photo - https://mma.prnewswire.com/media/1060157/Olive_You_Campaign___Olive_Tagliatelle.jpg

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SOURCE "Olive You" Campaign

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Olives An Integral Part Of Mediterranean Diet- Olive Tagliatelle Recipe By The Olive You Campaign - PR Newswire UK

I recently surveyed some of my readers on what they would like me to write about in 2020, and one of the responses was, If you could give everyone no matter our body shape or current health three pieces of nutrition advice, what would those things be and why? Excellent question!

I could trot out the typical Eat more vegetables, eat fewer highly processed foods, and get enough protein response, but I wont, even though those are solid nuggets of advice and ones Ive previously given. Instead, Im offering some big-picture advice for the New Year that I hope will help make you more confident eaters.

1. Theres more than one way to eat for health. Dont believe anyone who tells you that there is only one right diet especially if they use the language like the secret they dont want you to know. First, if the secret advice was actually valuable, it wouldnt be a secret. Second, nutrition research demonstrates that there are a number of nutritious ways to eat that can support good health and reduce risk of chronic disease. Third, look around you. If you discovered the eating habits of everyone around you who is currently healthy with low disease risk, I guarantee you would get a mix of answers. Some would eat vegan or vegetarian, while others would include meat in their meals. Some would eat low-fat, while others would eat low-carb. Some would say something like I dont know everything in moderation? And honestly, some healthy people dont even have a healthy diet because, like it or not, they won the genetic lottery.

2. Food isnt the monster under the bed. I have an entire article planned on food fears, but for now, suffice it to say that food has nourished and sustained you for your entire life thus far its not out to kill you. There are no foods or food groups that will destroy health in the context of a balanced diet (anything could be harmful in severe excess, even water). Wheat, meat, eggs, dairy, nightshade vegetables, fruit, nonorganic produce none of these are the dietary devils they are often made out to be. It should go without saying that if you have a food allergy or intolerance (hopefully diagnosed by a medical professional please dont self-diagnose), then you need to avoid that specific food.

3. If the way you eat makes you unhappy, its not the right way for you. Unhappiness cuts a few ways. For example, if following the healthiest diet in the world makes it impossible to socialize with friends over food because theres nothing you can eat, and requires you to cook everything from scratch even though it stresses you out, then thats not the right diet for you. Conversely, if the way you eat leaves you perpetually hungry, tired and cranky, or perhaps overfull, lethargic and uncomfortable, those are clues that something needs to change. Feeling like you would kill for a cracker or might fall into a food coma promotes neither health nor happiness.

A final bit of advice that relates to all of the above: Please stop looking for silver bullets. They dont exist. Health is so multifaceted that it would be impossible for any one food, one supplement or one diet to have an impact that even resembles magical status. Small steps, taken consistently and turned into healthy habits, are what make a difference. Not dramatic, and certainly not sexy but true. Happy New Year!

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New year, new diet? Not so fast. Instead, heed this big-picture eating advice for 2020. - Seattle Times

This is the season when holiday festivities and diet talk are in full swing.

Just skip lunch so you can indulge tonight.

Ill burn 500 calories at the gym to earn my food.

Im bringing the gluten-free, dairy-free, refined-sugar-free cheesecake ... despite having no medical reason to and, if were honest, you really prefer the real thing.

And the most common diet talk: Oh, screw it, Im going to eat whatever I want. Ive already lost control over my holiday eating. Ill just be good on Whole 30, Paleo, Keto (whatever) beginning next week.

The language we use transitions from indulging in December to restricting in January.

Even though weve heard that diets dont work, we continue to pursue them year after year.

Why? Because diets do work, just not long term.

We continue to be enticed by diet culture promises because most of us do lose weight, experience health improvements and feel better on a diet, albeit, more often than not, temporarily.

Thus, for many of us, dieting could be part of the health epidemic problem instead of the solution.

This obsession with thinness is driving us crazy, said Glenn Mackintosh, principle psychologist at Weight Management Psychology. And the only tangible result most of us see from endlessly battling our bodies is the number on the scales rising over time. Even the few who achieve the ideal arent immune to the madness and live in fear of weight gain.

And dont be fooled into thinking your next food plan or watching what you eat in the name of health isnt just a diet in disguise. To diet, according to the Oxford Dictionary, is to restrict oneself to small amounts or special kinds of food in order to lose weight.

As we start a new decade, give yourself a long-lasting gift: a way out of diet culture and its defining, controlling characteristics of willpower and restriction. Reliance on these strategies is why diets dont really work.

Willpower is not the problem

Do you rely on willpower to be good and avoid the refined sugar dessert but end up sneaking back into the kitchen for a slice?

Do you opt for a healthified version of dessert but find yourself full but still dissatisfied?

Or do you white-knuckle it to avoid carbohydrates all day and then crave them and feel out of control to the point where you overeat them at night?

Resisting your favorite foods lasts only so long. Why?

First, its not because you are a willpower weakling.

We dont have an endless supply of willpower, defined as restraint or self-control. Its limited. We start with a full tank of willpower in the morning and then use it up throughout the day making decisions and choices. Notice when we usually give in: later in the afternoon and evening, or on the weekends after a week of being good.

And what are you using willpower for? To restrict forbidden foods.

Nothing amplifies a craving like restriction.

Its human nature to want something even more when were told we cant have it, said Barbara J. Rolls, Guthrie chair of nutrition at Pennsylvania State University, in a 2018 article in Shape magazine.

It feels like self-punishment. Restriction just says No, you cant have it, or just one.

Perhaps you label yourself addicted to sugar but wonder why the plate of holiday cookies on the kitchen counter just isnt a big deal for your husband?

He eats some. And moves on. It seems unfair.

Little evidence is found to support sugar addiction in humans, researchers Westwater, Fletcher and Ziauddeens found in their study Sugar Addiction: The State of the Science. It appears that the bingeing, the addictive-like behavior, occurred due to intermittent access to sugar.

Restriction breeds obsession

Still not convinced that restriction isnt the way to wellness?

Conducted by the Laboratory of Physiological Hygiene at the University of Minnesota, the study illuminated the problem with restrictive eating.

Researchers selected 36 men who were deemed in good physical and mental health for a nearly yearlong study that was broken into four parts. The first three months the men were fed a normal diet of 3,200 calories, and the next six months they were fed a semistarvation diet of 1,570 calories; During the next three months, the rehabilitation phase, the men were fed between 2,000 and 3,200 calories, and in the last eight weeks they were given unrestricted access to food.

What did the researchers learn by measuring the physiological and psychological changes?

Mainly, the men became obsessed with food.

They fantasized about food and read cookbooks and looked up recipes. Their lives became food-centered. They reported feeling depressed, fatigued, irritable and apathetic on a 1,500-calorie diet. A few men sneaked food and were removed from the study ... because they failed.

Its how we feel and act after a few weeks on a diet, yet we still engage in restrictive eating 75 years later.

Upon Googling 1,500 calorie diets, I found a list of current nutritionist-designed programs touting the benefit of such a program, though we know that semi-starvation the class which this was labeled in the study doesnt work.

Food deprivation, no matter how diet culture labels it, is distressing. Period.

So when your friends, family members and social media influencers engage in diet talk, trying to convince you to jump on the latest healthy eating plan, my No. 1 tip is: Dont.

Tanya Mark is a mind-body nutritionist and body image movement global ambassador. Contact her via tanya@tanyamark.com; follow her on Facebook.com @TanyaMarkMindBodyNutrition or Instagram at @TanyaMark.

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Try this New Year's resolution: ditch the diet - Jackson Hole News&Guide

Tom Brady is one of the greatest athletes of all time and certainly one of the most famous. The quarterback for the New England Patriots has maintained a thriving career at an age when many football players have already retired or moved on to become sports announcers or commentators.

Still, all of that success doesnt come easy. Brady follows a notoriously strict diet and exercise routine, one that he is willing to break only on the most special occasions.

Read on to learn about Bradys insane diet plan, whether or not he ever has cheat days and the unique ways that he and his family celebrate the holiday season.

At the age of 42, Brady has honed his dietary needs to an exact science. Brady has claimed that his unique eating plan, known as The TB12 Method is a mixture of Eastern and Western philosophies and that, to him, it feels unnatural to eat many of the processed foods that have become very common in American society, like fried foods and white bread.

Instead, his diet is full of fresh fruits and vegetables that give him steady energy all day.

Brady starts an average day with electrolyte-infused water and a blueberry-banana smoothie that could also have nuts and seeds. Following his morning workout, Brady drinks even more electrolyte water, and possibly some eggs and avocado for a nutritious, hearty breakfast.

For lunch, Brady packs in the vegetables: usually a salad with nuts and fish. For dinner, although Brady doesnt eat a ton of meat, he will usually fuel up with some lean protein such as roasted chicken and even more vegetables.

Brady does snack throughout the day, though not on processed things such as candy or chips. Instead, he reaches for protein-packed hummus or savory guacamole.

In general, Brady will allow himself to have a small treat such as bacon or a single slice of pizza if he really wants one. However, during the holidays, he goes all-out and indulges in one particular holiday treat that holds special meaning for him and his family.

Recently, Bradys wife, Gisele Bundchen, shared a video on social media that showed Brady pulling a massive tray of biscuits out of the oven. The quarterback glazed the biscuits with butter as his wife laughingly looked on.

The biscuits are from a treasured recipe that Bradys grandmother passed down. He has admitted that his favorite part of every holiday was eating those biscuits. Now that his grandmother is no longer alive, he keeps the tradition going by making them every holiday season and then coating them in butter and syrup.

Brady even brings a couple of trays of the biscuits to treat his team members during special occasions.

In addition to the famous biscuits, Brady has a few other holiday traditions that he and his family look forward to all year long. Recently, Brady opened up about a few of his favorite parts of Christmas, which include colored lights rather than the white variety, and chocolate chip cookies he doesnt like gingerbread.

In spite of the inevitable craziness that comes with the holiday season, the decorated football player revealed that he feels very blessed. He also admitted that he loves listening to Christmas music on the radio and that he gifts his teammates with comfortable Ugg shoes, thanks to his modeling contract with the shoe company.

Read the original:
Tom Brady Cheats on His Diet in the Sweetest Way During the Holidays - Showbiz Cheat Sheet

Highlights

There are many foods in our diet that we consider as staple and consume them more often than we realise. Bread, soft drink, biscuit - convenient foods like these form a part of our everyday ritual. They seem to be completely harmless when we eat them in oblivion; but the fact is that many of such foods are not really good for our health. Fraught with improper nutrition from sugar, refined foods, saturated fats, preservatives, food additives etc; these so called 'everyday foods' may not be actually good for everyday consumption. But, how do we live without these foods that were not an occasional binge and have always been an intrinsic part of our diet?

Thankfully, many of these foods can be easily made at home with healthy substitutes. Yes, if we really look around, we can find genius alternatives to make the foods that we love in a healthier way. Here are some ideas to get you started.

(Also Read:5 Healthy Alternatives For Candies That Your Kids Will Love)

Brown bread can be used toreplace white bread.

If you are used to start your mornings with a hearty sandwich, we won't ask you to give up on your habit. Just discard white bread made of refined flour and opt for healthier versions of bread like whole-wheat bread or multi-grain bread. You can use healthy flours to make other foods like pancakes and desserts.

Milk creamer is a favourite with coffee lovers who like their drink creamy. They can opt for coconut milk, vanilla extract and maple syrup instead. And, if you can't do without carbonated drinks for that much-needed energy boost, try to drink green tea, kombucha or lemon tea instead. Homemade granola bars made with oats, nuts, seeds and dried fruits, are an excellent substitute for store-bought biscuits.

There are many other ways you can eliminate unhealthy foods from your everyday diet and replace them with healthier options.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Healthy Diet: 7 Healthy Alternatives For Everyday Foods And Drinks That May Be Harmful - NDTV Food

The keto diet is low in carbohydrates and protein and very high in fat. Evidence suggests that it can reduce the frequency of seizures, and some people with epilepsy who follow the diet stop experiencing seizures altogether.

Typically, people who try the diet for this purpose are also taking antiepileptic medications.

However, the keto diet may be especially effective for children with refractory epilepsy, which does not respond to medical treatment. Modified versions of the diet may be more suitable for adolescents and adults.

It is crucial to note that a medical professional should monitor anyone using a keto diet to help control epilepsy. This is to ensure that the person is dieting safely and getting the most benefits. Medical supervision is especially important for infants and other children.

In this article, we explore the potential benefits of the keto diet for adults and children with epilepsy.

According to a 2019 review, the keto diet appears to reduce or prevent seizures in children and adults with drug resistant or refractory epilepsy.

The Epilepsy Foundation recommend the diet as a potential treatment for refractory epilepsy.

They report that more than half of children with refractory epilepsy who follow a ketogenic diet experience at least a 50% reduction in the number of seizures. Moreover, according to the same source, about 1015% of these children stop experiencing seizures.

When a person is on the keto diet, their body does not receive enough carbohydrates to burn for energy, so it must use fat instead.

Burning fat for fuel causes acids called ketones to build up in the body. When this occurs, the body is in ketosis. To achieve this, a person must adhere to the diet for a significant period.

Ketosis also occurs during periods of fasting. As a 2013 study notes, people have used fasting as a seizure treatment for centuries, and scientists documented the effects of this approach into the 1920s. Even so, experts are still unsure how, precisely, ketosis or the keto diet helps people with epilepsy.

Epilepsy is a metabolic disease, and one theory is that the keto diet works by altering a person's metabolism.

Neurons, or hyperexcitable nerve cells, in the brain may contribute to the onset of seizures. The keto diet leads to metabolic changes in the blood and cerebrospinal fluid, and these changes, along with other factors, may decrease the excitability of neurons. This could have a stabilizing effect on seizures, according to experts.

The keto diet can take time to have an effect. In order to see the benefits, people should continue with it for at least 3 months after reaching ketosis.

It is very important that a healthcare professional monitors anyone using a keto diet for treatment. They can ensure that the diet is having safe effects and that the person's body is really going into ketosis.

Both children and adults with drug resistant epilepsy can benefit from a keto diet. It may be especially helpful for people with certain types of epilepsy, including:

The diet may also be effective for children with focal seizures.

Children of any age can follow a keto diet. Under the strict supervision of a doctor, a formula only keto diet may help control seizures in infants.

Parents and other caregivers should receive guidance on meal planning and cooking, and they should be aware of potential adverse reactions to the diet.

Doctors often do not recommend the classic keto diet to adolescents and adults because it can be difficult to maintain. They may instead recommend a modified keto diet that is more palatable and convenient.

Experts suggest that around 3040% of adults with epilepsy who follow a keto diet experience at least a 50% reduction in seizures.

However, fewer than 10% of these adults achieve a 90% reduction in seizures or stop experiencing them.

Anyone intending to use the keto diet to control epilepsy should be aware of the risks and possible additional benefits.

A modified keto diet may provide benefits beyond epilepsy management. Adults on the diet may experience improvements in:

Children and adults who follow keto diets must see their doctor or dietitian at least every 3 months. These regular visits are important for monitoring progress and growth and checking for any adverse effects of the diet.

Risks of a keto diet include:

Since the diet allows for few fruits, vegetables, grains, and other nutritious foods, supplementation with a carbohydrate-free multivitamin is essential.

Once a person has maintained control over their seizures for some time, their doctor may suggest coming off the diet. Doctors usually recommend doing so after a period of 2 years.

It is important to come off the diet gradually, over a period of several months or longer. Suddenly stopping the diet can cause seizures to get worse.

Some modified versions of the keto diet for epilepsy include:

At present, there is no evidence that any type of food generally triggers epilepsy seizures.

There is a rare type of epilepsy, called reflex epilepsy, in which certain foods can trigger seizures. These triggers vary from person to person.

Some people with epilepsy report that specific food additives can trigger seizures. Potential triggers include:

Some drinks can contribute to seizures or affect epilepsy medications.

These beverages may contain:

Anyone with concerns about how foods or drinks may be affecting their seizures or medications should speak to a doctor.

The keto diet may be an effective treatment for people with drug resistant epilepsy.

While the diet can be suitable for people of any age, children and infants may experience the greatest benefits because they can stick to the diet most easily.

Adolescents and adults may do better on a modified version of the keto diet, such as the modified Atkins diet or the low-glycemic index diet.

A healthcare provider should carefully monitor anyone using a keto diet as a treatment. This is especially crucial for children and particularly infants.

A doctor and dietitian can observe a person's progress, recommend supplements, and check for adverse effects.

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Epilepsy and the keto diet: Can diet help with seizures? - Medical News Today

The holidays are a particularly challenging time for people with dietary restrictions. Whether they are with family, friends or coworkers, festive gatherings around food can be stress-inducing for those who have limitations to what they can eat. We can all play a role of arming ourselves with information about dietary restrictions in order to be supportive and caring.

Dietary restrictions go beyond typical concerns for healthy eating or even weight loss and affect those where the restriction is more by necessity, not choice. Common dietary restrictions include food allergies and intolerances, vegetarian and vegan diets, and medical concerns that require special diets. Even if you dont have a dietary restriction, you likely have a friend or family member who is affected.

Here are some of the most common dietary concerns.

Food Allergies

About 32 million Americans have food allergies and although over 170 foods have been reported to cause allergic reaction, there are eight allergens that are most common. These top allergens include peanuts, tree nuts, fish, shellfish, eggs, milk, soy and wheat. Severity of allergic reactions can vary from headaches, rash, diarrhea and vomiting to more severe reactions like swelling of the airway and anaphylaxis, which can be fatal. The only treatment for food allergies is complete avoidance of the allergen.

Food Intolerance

Different from a food allergy, food intolerance is a digestive system response rather than an immune system response to a food. It occurs when a person is unable to properly digest or break down food. For example, intolerance to lactose, which is a sugar in milk and other dairy products, is the most common food intolerance. Food intolerance affects the digestive tract and may include nausea, stomach pain, gas, cramps, diarrhea and bloating.

Celiac Disease and Gluten Sensitivity

People who have Celiac disease are unable to eat any foods that contain gluten. Common gluten-containing foods include wheat, barley, rye and bulgur and foods that contain ingredients derived from these grains. While those who are sensitive to gluten, but do not have Celiac disease may be able to tolerate small amounts of gluten, individuals with Celiac disease have to strictly limit even the possibility of cross-contamination of their food with gluten.

Vegetarian and Vegan Diets

While vegetarians avoid meat, chicken and usually seafood, some vegetarians consume eggs or dairy products. However, vegans do not consume any animal products. For those who avoid meat and other animal products, it is often a long-term lifestyle choice informed by beliefs around animal rights, environmental concerns, health concerns or religious and spiritual beliefs.

While vegans and vegetarians can plan meals at home that are nutritionally balanced, containing all the nutrients that they need, social gatherings that do not take into account the needs of vegetarians can be harder to navigate. People who do not eat meat benefit from having a plant-based protein option, typically made from beans, tofu, nuts and seeds along with other vegetables.

Low-Sodium Diets

While the typical American diet includes about 3,400 mg of sodium daily, most people should be taking in closer to 2,300 mg of sodium daily. People on a low-sodium diet should further reduce their salt intake to about 1,500 mg per day. Low-sodium diets are prescribed to those with high blood pressure, kidney disease, liver disease and heart problems among other health issues.

These are some steps you can take during the holidays to help support your loved ones with dietary restrictions:

1. Ask guests ahead of time if they have any dietary restrictions so you understand how you may accommodate their unique needs.

2. At buffet-style meals, label foods that contain allergens, animal products or gluten.

3. Dont downplay the seriousness of another persons dietary restriction.

4. Read food labels and ingredient lists to be aware of foods contents.

If you have dietary restrictions, here are some steps you can take to make holiday meals less challenging:

1. Communicate clearly to hosts about your dietary restrictions. Most people are more than willing to accommodate your needs if they are informed.

2. Offer to prepare and bring some items to share that are safe for you to consume.

3. Take the initiative to choose a restaurant or venue that is able to accommodate people with dietary restrictions.

4. Plan non-food activities like volunteering, fun outdoor sports or crafting that bring people together during the holidays without a focus of food.

LeeAnn Weintraub, a registered dietitian, providesnutritioncounseling and consulting to individuals, families and businesses. She can be reached by email atRD@halfacup.com.

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How to navigate the holidays if you have dietary restrictions or food allergies - The Mercury News

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