Fixing Deficiencies & Accommodating Allergies and Intolerances

Fixing Deficiencies

Even seemingly healthy eaters run deficiencies in today’s environments from nutrient-depleted crops, stressful living, and medications. Testing determines personal inadequacies needing correction through supplements or dietary adjustments.

Common shortfalls for those eating Mediterranean include:

• Vitamin D from inadequate sunshine necessitating added seafood or cod liver oil
• Iron stores lowered through plant-based menus, improved by cast-iron cooking plus vitamin C
• Omega-3s from limited seafood intake resolved through daily fish oil pills
• Magnesium and potassium balances off-set by increased whole food or low-sodium mineral salt additions
• Fiber and prebiotics not reached with refined grain reliance – pile on vegetables plus resistant starches from cooled potatoes or rice

Confirm building blocks fueling your foundations. Deficiencies deter goals.

Accommodating Allergies and Intolerances

The Mediterranean diet’s emphasis on plants, healthy fats, and animal proteins generally avoids common food allergens. But for those with limitations, thoughtfully swapping staple ingredients maintains safety and nutritional adequacy.

If allergic to tree nuts, seek alternate plant oils like soybean, avocado, grapeseed, or sunflower blends. Replace nut-heavy pestos with seed or olive versions. Those avoiding nightshades swap tomatoes and peppers for mushrooms or cruciferous options.

Without gluten, forgo semolina or wheat berries choosing ancient grains like millet, amaranth, or certified gluten-free oats instead and flavor with aromatic spices. If vegan or avoiding dairy, sub plant-based milks and yogurts, while maximizing beans, lentils, and veggie protein sources. Thoughtfully progressing through logical substitutions prevents perceived restrictions.