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Alternate Sources of Nutrients

Alternate Sources of Nutrients in Common Food Allergens

People following a restricted diet often have questions about alternate sources of nutrients that are found in the foods that they are avoiding. The charts below are designed to provide guidance. A registered dietitian can help you with appropriate menu choices, and can help to ensure your diet is balanced.

Soy

NUTRIENTS FOUND IN SOY

ALTERNATIVE SOURCE OF NUTRIENTS

Vitamin E

nuts, seeds, wheat germ, plant oils, sunflower seeds

Choline

egg yolk, peanuts, cauliflower, grape juice, cabbage, liver

Iron

red meat, oysters, clams, salmon, raisins, whole grains, enriched grains and cereals

Potassium

oranges, bananas, melons, tomatoes, salmon, legumes, many vegetables including potatoes, squash, collard greens, broccoli and Brussels sprouts

 

Milk

NUTRIENTS FOUND IN MILK

ALTERNATE SOURCE OF NUTRIENTS

Calcium

fortified soy milk and other fortified beverages, calcium fortified tofu, almonds, salmon and sardines with bones, spinach, collard greens, kale

Vitamin D

fatty fish (salmon),fortified orange juice and cereals, mushrooms exposed to ultraviolet light, and sunlight

Phosphorus

nuts, oatmeal, sardines, asparagus, yogurt

Vitamin B12

fish, eggs, meat, poultry, fortified breakfast cereals and some nutritional yeast

Riboflavin

eggs, oily fish, dark leafy vegetables, organ meats

Niacin

beef, pork, chicken, wheat flour, eggs, bran, peanut

 

Wheat

NUTRIENTS FOUND IN WHEAT

ALTERNATE SOURCE OF NUTRIENTS

Thiamin

Pork,  legumes including peanut,  nuts, seeds, oysters, brewer’s yeast, raisins, collard greens, beef, liver

Niacin

beef, pork, chicken, eggs, salmon, peanut, milk

Vitamin E

nuts, seeds, plant oils, sunflower seeds

Zinc

fortified and whole alternative grains and cereals, red meat, oysters, poultry, fish, beans, nuts, and dairy products

Selenium

meat, poultry, tuna, cod, cereal, sunflower seeds, mushrooms, asparagus

 

Eggs

NUTRIENTS FOUND IN EGGS

ALTERNATE SOURCE OF NUTRIENTS

Vitamin D

fatty fish, fortified milk, fortified orange juice,  fortified cereals, and sunlight.

Vitamin B12

fish, meat, poultry, fortified breakfast cereals.

Vitamin A

fish oils, liver, fortified milk., green leafy vegetables and others such as carrots, squash, broccoli, fruits such as cantaloupe, apricot, mango

Riboflavin

oily fish, dark leafy vegetables, organ meats, milk.

Niacin

beef, pork, chicken, wheat flour, bran, salmon, peanut.

Choline

peanuts, cauliflower, soybeans, grape juice, cabbage, liver.

Iron

red meat, oysters, clams, salmon, tofu, raisins, whole grains

 

Peanuts and Tree Nuts

NUTRIENTS FOUND IN PEANUTS/TREE NUTS

ALTERNATE SOURCE OF NUTRIENTS

Vitamin E

seeds, wheat germ, plant oils, sunflower seeds

Thiamin

oysters, brewer’s yeast, green peas, raisins, collard greens, beef liver, wheat germ

Niacin

beef, pork, chicken, wheat flour, eggs, bran.

Choline

egg yolk, cauliflower, soybeans, grape juice, cabbage, liver

Phosphorus

milk, oatmeal, sardines, asparagus, cheese, yogurt

Magnesium

tofu, green vegetables including broccoli and spinach, potatoes, seeds, many  beans, and tomato paste

Iron

red meat, oysters, clams, salmon, tofu, raisins, whole grains, eggs

 

Fish and Shellfish

NUTRIENTS FOUND IN SHELLFISH/SEAFOOD

ALTERNATE SOURCE OF NUTRIENTS

Vitamin B12

meat, poultry, fortified breakfast cereals

Vitamin B6

spinach, broccoli, banana, chicken, beef, potatoes

Selenium

meat, poultry, cereal, grains, mushrooms, asparagus

Niacin

beef, pork, chicken, wheat flour, bran

Iron

red meat, tofu, raisins, whole grains, eggs

Zinc

red meat, poultry, wheat germ, oatmeal, fortified cereals, peas

 

Sources:
National agricultural library http://ndb.nal.usda.gov/ndb/foods

National Institute of Health Office of Dietary Supplements http://ods.od.nih.gov
Dunford, M. 2006. Sports Nutrition: A Practice Manual for Professionals 4th ed

Special thanks to Jessiann Andrus and Marion Groetch, R.D. for their assistance in preparing this material.

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