Get Nutrition From A No-Dairy, No-Gluten, And No-Eggs Diet

(It is possible to go on a no-dairy, no-gluten, and no-eggs diet and still stay healthy

A standard meal containing dairy, eggs, and gluten-rich grains is considered healthy by most of us. From the breakfast cereals with milk, muffins with yogurt, and eggs to cheese sandwiches, eggs, and pizzas, the protein gluten and protein casein are found in almost all grains and dairy products respectively, with egg protein added to these meals. Some of us are sensitive to gluten, casein, and egg protein, which makes it difficult for us to consume these standard meals. In such cases, it is possible to go on a no-dairy, no-gluten, and no-eggs diet and still keep ourselves healthy.

A Gluten-Free, Dairy-Free, And Egg-Free Diet

Take a diet based on fresh vegetables, fruits, meat, fish, nuts, and healthy fats


It might seem challenging in the beginning to eliminate gluten, dairy, and eggs from your meals, but there are plenty of healthy foods that you can include in your diet and easily do without gluten, dairy, and eggs. The best practice in this case is to read the food labels as gluten grains, dairy, and eggs are ingredients that are found in most of the processed foods. The simple way you can do this is by choosing the right ingredients and preparing your own meals to keep your diet in your control. You can replace your gluten, dairy, and eggs by taking a diet based on a variety of fresh vegetables, fruits, poultry, red meat, fish, nuts, nut butter, and healthy fats from olive oil, avocado oil, and coconut oil.

Sources Of Energy And Macronutrients

A diet quite similar to the Paleolithic diet is of a high nutritional value


It has been found that a diet quite similar to the Paleolithic diet which is dairy-free and gluten-free, can still be of a high nutritional value. The eggs are replaced with smoked salmon and fruits for breakfast, while a salad of leafy greens with nuts and pork makes a delicious, nutritious lunch. Similarly, vegetables, almonds, beef, and strawberries provide adequate nutrition for dinner, and fruits and vegetables replace the regular snacks. A diet plan such as this contains a total of 2,200 calories, adequate carbohydrates, proteins, and omega-3 fatty acids, and also, a higher value of fiber, which is estimated to be 42.5 grams, much higher than the standard amount of 25 to 38 grams that adults need. An increase in the serving sizes ensures more calories if required.

Get Enough Micronutrients

Include tubers, fresh fruits, vegetables, healthy fats, and protein-rich foods to your diet


Micronutrients such as vitamins and minerals are extremely essential for us to stay healthy and keep our immune system healthy. A gluten-free, dairy-free, and eggs-free diet too can provide adequate amounts of vitamins and most minerals. To feed your body with enough micronutrients, include tubers, fresh fruits, vegetables, healthy fats, and protein-rich foods to your diet, which ensure that you get seven times more than the daily requirement of vitamin A, two to seven times the B vitamins, 12 times of vitamin C, twice the amount of vitamin E, zinc, and magnesium, and almost 162 percent of the daily requirement of iron. In addition to these, your body will be provided with plenty of antioxidants as well to flush out the toxins and keep you healthy.

What Happens To The Calcium Content?

Consume the bones of canned fish, bone broth, etc. to meet the calcium requirements


When you go gluten-free, dairy-free, and eggs-free, the only nutrient difficult to get in the right amount is calcium. Replacing your calcium sources with just vegetables is not enough to meet the daily requirement of calcium. However, if you consume the bones of canned sardines and canned salmons, your calcium requirements can be met. You can also make some homemade bone broth to include dairy-free calcium in your diet. It is also important to include vitamin K2 in your diet and get enough vitamin D to keep your bones healthy. You can derive vitamin D from regular exposure to sunlight and vitamin K2 from casein-free, grass-fed ghee (clarified butter). Additionally, a few weight-bearing exercises practiced on a regular basis can also help you keep yourself strong. If you still do not think you are consuming enough calcium, check with a nutritionist for calcium supplements.

Now that you know how you can still keep your health in check with a gluten-free, dairy-free, and eggs-free diet, eat the healthy way and stay strong.