Types of diet

Michael is at a restaurant with his family. They are celebrating Jenny’s birthday. He looks at the menu and sees different symbols next to the dishes - “vegetarian,” “dairy free,” “gluten free” and “allergens.” What does this mean and why do they need to be on the menu? Not everyone eats the same food and there are different reasons for that. What we eat and in what amounts is called a DIET.

Some people have special diets - they give up certain foods because of their culture, beliefs, personal preferences, or health issues. Some people decide to give up meat and fish. They follow a VEGETARIAN diet. There are different reasons why people become vegetarian - they believe it’s healthier for them or better for the environment, they don’t like the taste of meat, or because their family or friends are vegetarian. Michael decided not to eat meat because he likes animals.

Meat is a great source of protein your body needs. If you stop eating meat, you need to replace it with other foods that contain protein, such as nuts, seeds, legumes, or eggs. Dairy products are also rich in proteins, fats and minerals, but some people can’t have them! This is because milk contains a type of sugar called LACTOSE. Many people have difficulties digesting this sugar and they may experience stomach ache, bloating, and diarrhea when they consume dairy products containing lactose.

This is called LACTOSE INTOLERANCE. People with lactose intolerance have to exclude some or all dairy products from their diets, or replace them with plant-based milk substitutes. There are also dairy products available, such as milk, cream, or butter, in which lactose is already broken down, which makes it easier to digest and suitable for people on a lactose-free diet. Then there are people who can’t have milk because of a certain protein it contains. Sometimes, especially in small children, this protein causes a response of the body’s immune system - it’s an ALLERGEN.

The response to the allergen results in symptoms such as upset stomach, vomiting, breathing problems, or a skin rash. We call this an ALLERGIC REACTION. Most often it’s cow’s milk that triggers the allergic reaction, but it can be goat’s or sheep’s milk too! It means that all the dairy products that trigger an allergic reaction have to be excluded from the diet. People can replace some of them with plant-based products made of oats, soya or nuts, but they need to make sure they get enough minerals like calcium from other foods they eat.

Besides milk protein, other common allergens are found in nuts, peanuts, citrus fruits, eggs, fish, seafood, soya, cocoa, and some cereals like wheat. Wheat and certain types of cereals, such as barley and rye, also contain GLUTEN. In some people who suffer from GLUTEN SENSITIVITY or CELIAC DISEASE, gluten triggers symptoms such as stomach ache, weight loss, anaemia, nausea, diarrhoea, constipation, rash, tiredness and headaches. People who suffer from gluten sensitivity or celiac disease have to avoid all food that contains even traces of gluten. Millet, buckwheat, rice, corn and oats are cereals that don’t contain gluten.

They are safe to eat, but only if they haven’t come in contact with gluten during processing or transportation. Our diet and eating habits are important for our health and quality of life. No matter what the reasons for your choices are, your diet needs to be balanced and diversified, so that you get all the necessary nutrients.