Healthy Eating w/ Food Allergies and Sensitivities

Happy Sunday! This post comes at the perfect time because I haven’t slept a lot this weekend and need to focus a little harder to keep my nutrition in check, because all I want to do is throw my food sensitivities out the window and order a pizza. But alas, I don’t want to deal with the stomachache and the mood swings that come with it, so here we are!

Today I wanted to share how I stick to a lifestyle of healthy and clean eating, because sometimes it can be hard to do when you are already overwhelmed by having food allergies or sensitivities. To preface, again, I am NOT a doctor, and the strategies I use to keep a healthy diet may not be the strategies that will work for everyone. I have developed a lifestyle based on trial and error when it comes to diets, dieting, and the like, so this is what works for me!

Let’s start with a less obvious healthy eating strategy for those who have food allergies/sensitivities: water!



Currently, I drink about 3-4 Nalgene water bottles full a day to keep myself hydrated, and also to curb my hunger. A large part of an unhealthy diet often stems from not knowing the difference between being hungry and being thirsty, and so keeping hydrated between meals can help tell the difference. I don’t drink any soda or juice at all, and I try to drink seltzer water only sparingly because it causes me to bloat, and I don’t like that feeling. Although not exclusive to those who have food allergies and sensitivities, water in general helps to be a placeholder so that you don’t end up eating something you shouldn’t.

Water is great and all, but let’s get down to the business of food! I mentioned in a previous post that I have access to Beachbody on Demand, and so I have access to a TON of workout programs, and by extension, all of the meal plans that go with the workout programs. Each meal plan differs based on the type of program that you’re doing, i.e. cardio vs. strength training, so I’ve tried a bunch and hadn’t really found one that stuck. That was, until November of this year! Through Beachbody on Demand, I tried timed nutrition for the first time, and although the timing itself is not something that I would like to make into a lifestyle, it exposed me to the benefits of portioning out my meals.



These colored containers don’t look like much, but they keep me on track with my nutrition every single day. I don’t have to worry about under or over eating, which works well with my A-type personality. I also use them as travel containers for my food so that I can always have an allergy friendly snack with me when I need one!

Although I mentioned that I no longer follow a timed nutrition plan, I do still use the meal plan itself to help me with the foods I should be eating throughout the day. Based on the plan, I make room for:

  • 4 veggies
  • 2 fruits
  • 3-4 protein
  • 3 carbs
  • 1 healthy fat
  • 1 seed/dressing
  • 4 tbs peanut/almond butter & oils

I’ve learned by eating this way, I achieve optimal results, and I also am naturally eating to my food sensitivities. For example, I can have every veggie, so that’s an easy fill. And, I can have oats, rice, and legumes for carbs, which all naturally fit into what I can eat based on my food sensitivities. I try my best not to eat anything processed and to make everything at home so that I know exactly what ingredients go into my food. I also try my best to reduce my sugar intake as much as possible because of my yeast sensitivity, although I will allow myself a treat here and again, because girl’s gotta live!



So you’d think with my food sensitivities, increasing my water intake, and measuring my food that this would be enough restriction to keep me healthy. But, of course, I have to bring it a step further! I also choose to do intermittent fasting throughout the day to keep my metabolism going. Nope, I don’t restrict the number of calories I eat in a day. Yes, I feel completely full throughout the day. What intermittent fasting does for me is eliminate the mindless snacking I would get into in the afternoon/evening, which would often end up with me overeating and having a stomachache. I am also an emotional eater, which came out a lot when I first found out about my food sensitivities. With intermittent fasting, I can maintain my results, stick to my food allergies, and eliminate emotional eating in the evening by giving myself an 8 hour window (11am-7pm) to eat food in 2-3 hour intervals.

I won’t bore you with the nitty gritty of every day and the small things I also do to keep healthy, but I will say that I also choose not to drink very often anymore, mostly because alcohol/alcoholic drinks are made with brewer’s yeast and a lot of sugar/sugar cane, which are 2 of my food sensitivities. I also don’t enjoy the feeling of being hungover because I have trained myself to be an early riser and to do my workout first thing in the morning (7:00am). I do choose to indulge occasionally, but only if I know my body can handle it.

And there you have it! This is how I stay healthy while eating to my food sensitivities. Sometimes I slip up, as I’m not perfect, but keeping this routine is a way that I can guarantee that I am helping my body function to the best of it’s ability. Again, these are the strategies I use, and its important to find healthy eating strategies that work well for your own body. Not everyone can have the discipline to restrict themselves as much as I choose to do, and so I also recommend doing an 80-20 lifestyle (80% clean, 20% fun) to help maintain a healthy lifestyle with food sensitivities without the same restrictions I choose to put on myself.

As always, let’s make out lives the best, delicious, most healthy lives they can be, even with food allergies and sensitivities! <3

~ Meagan

**Disclaimer: Please do research before choosing to drastically change your diet, such as incorporating intermittent fasting. I did a lot of reading and research to see if it would be right for me and how to do it correctly, which is how I came to my decision to do intermittent fasting.

One Comment Add yours

  1. Kyle R Slone says:

    very good!

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