Alivio del
ASMA CRÓNICO
8
MANERAS DE HACER FRENTE A LA
molestia causada por los lentes de contacto
VIVIR CON
ALERGIAS
10 | SBH Caring
FOR YOUR
Health
Avocado and
Chickpea Sandwich
Adapted by Rebecca Ditkoff
Registered Dietitian, SBH Health System
This quick and easy recipe is rich in
nutrients and free of any egg or nut.
It’s the perfectly allergy-friendly meal
for when hunger strikes.
Ingredients:
• 15 oz can chickpeas (also known as
garbanzo beans), rinsed and drained
• 1 ripe avocado, peeled and pitted
• 1 lemon, juice only
• 1 cup baby spinach leaves
• 8 slices ripe tomato
• 2 whole wheat pitas, halved and opened
• Salt and pepper
Directions:
1. In a medium bowl, combine chickpeas
and avocado using a fork or masher
until well-combined but still chunky. Add
lemon juice, salt, and pepper.
2. Arrange spinach and tomato in pita.
Place 1/5 mixture of salad into each pita
and enjoy!
Nutrition Facts:
Calories 240; Total Fat 7 g (Sat
1 g, Trans 0 g, Poly 1 g, Mono 4 g); Cholesterol
0 mg; Sodium 400 mg; Potassium 370 mg; Total
Carbohydrates 36 g; Dietary Fiber 10 g; Total
Sugars 2 g; Protein 9 g. Serves 4.
Healthy Recipe
Verano 2016
What to Eat?
Understanding Food Allergies And
Finding Substitutes In Your Kitchen
By Rebecca Ditkoff, RD
Did you know that 4 percent of adults and up to
6 percent of children have food allergies? Food
allergy symptoms are often common in infants and
children, but they can appear at any age. Symptoms
may range from mild to severe, and can affect the
skin, gastrointestinal, cardiovascular and respiratory
systems. While any food can become an allergen,
there are eight main foods that make up about 90 percent of all food allergies. They
are eggs, milk, peanuts, tree nuts, fish, shellfish, wheat, and soy.
Once a food allergy is diagnosed, the best way to manage it is to avoid that particular
food. It is important to carefully check ingredient labels of food products and be
familiar with food products that may contain the allergen. The Food Allergy Labeling
and Consumer Protection Act of 2004 (FALCPA) mandates that manufacturers
of packaged foods produced in the U.S. identify the presence of any of the most
common food allergens.
Although avoiding the food allergen is the most crucial part of managing any food
allergy, it is also important to make sure that you are not excluding any nutrients from
your diet by avoiding these certain foods. Below is a list of nutrients in common food
allergies and ideas for how to replace these nutrients in your diet with other foods.
Food Allergen Primary Nutrients
Alternative Foods Containing Similar Nutrients
EGGS
Choline
Selenium
B12
Lean meats and fish
(turkey, shrimp, salmon, tuna)
Fruits
(bananas, avocados)
Vegetables
(mushrooms, collard greens)
Legumes
(garbanzo beans)
Whole-grain products
(whole grains bread)
Seeds and nuts
(brazil nuts, sunflower seed butter)
Healthy fats
(olive oil)
NUTS
Biotin
Vitamin E
Copper
Lean meats and fish
(turkey, salmon, tuna)
Fruits
(berries, avocados)
Vegetables
(mushrooms)
Whole-grain products
(oatmeal)
Legumes
(garbanzo beans)
Seeds
(pepitas, sunflower seed butter)
Healthy fats
(olive oil)
References:
1. Branum AM, Lukacs SL. Food allergy among U.S. children: trends in prevalence and hospitalizations. NCHS Data Brief. 2008;10:1-8.
2. Liu AH, Jaramillo R, Sicherer SH, et al. National prevalence and risk factors for food allergy and relationship to asthma: results from the National Health
and Nutrition Examination Survey 2005-2006. J Allergy Clin Immunol. 2010;126(4):798-806.e13.
