tips & hints
10 things families with food allergies want you to know!
Thanks to Gina Clowes from allergymoms.com for providing these great tips for spending time with friends and family. To read the 10 things allergy moms want people to know click here.
eating for health
It's easy to read labels for allergens alone, and forget about the other stuff that you should (or should not) eat. Lots of allergy-friendly products are loaded with hydrogenated oils and refined white sugar, so even though they're "safe," they may not be good for you. Read all the ingredients to make sure.
Also, eliminating allergens can mean losing out on important nutrients. Be sure to eat lots of fruits and veggies and look for allergy-friendly foods that are higher in fiber and fortified with vitamins and minerals. A nutritionist can help you make sure you're getting what you need.
avoiding contamination & staying safe
The Food Allergen Labeling and Consumer Protection Act (FALCPA) requires all manufacturers to identify the big 8 allergens (wheat, dairy, peanuts, tree nuts, egg, soy, fish and shellfish) in plain English on their packages.
Use caution with products packaged prior to January 2006 as they may not be FALCPA compliant. If you see a label error, please report it to the FDA in your home state (see www.FDA.gov for a listing of local numbers). This law does not regulate foods sold at fairs, deli counters and restaurants, so be careful and ask questions!
Use the following tips to help stay safe.
in stores:
- GROCERY: Avoid buying food from bulk bins, which can often be contaminated by shared containers and scoops.
- DELI: Ask to have deli slicer cleaned before preparing your order. Think twice before ordering prepared foods as they often share bins and serving utensils. Request that clean gloves be worn.
- ICE CREAM SHOPS: Make sure they don't share scoops for different flavors.
- SALAD BARS: Steer clear if you have a severe allergy. Food can drop from one container into another at any time.
- PACKAGED FOODS: Opt for foods made in dedicated facilities, or at minimum those that employ strict allergen procedures. Re-read labels often as ingredients may change. If you are ever unsure, call the manufacturer.
in restaurants:
- AVOID "HIGH RISK" RESTAURANTS i.e., seafood dives for fish/shellfish allergies; Asian eateries for nuts/peanut and fish/shellfish allergies.
- CALL AHEAD if possible and consult the chef on best menu picks for safe dining. If it's a good restaurant they will work with you!
- BE ASSERTIVE in explaining your situation to wait staff. Let them know that eating even a small amount of a certain food(s) will make you severely ill and-if applicable-could lead to death.
- AVOID FRIED FOODS which often share oil with other problem foods.
- BE CAREFUL of sauces and soups. Make sure you know exactly what's in them before eating.
- SAY THANK YOU! The chef and staff will remember the courtesy.
don't worry, eat happy!
It's smart to ask a lot of questions before taking your first bite, especially if the food on your plate is a common allergen source (see below). This list may not be all-inclusive. Make sure to do your own research and ask questions if you are unsure!
egg
COMMON SOURCES INCLUDE:
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Baby food
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Baked goods
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Bouillon/consomme
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Candy (nougat, white chocolate)
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Cosmetics, hygiene products
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Ice cream
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Mayonnaise
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Meringue
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Pasta
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Processed meat
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Salad dressings (Caesar)
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Sauces (hollandaise, béarnaise, newburg)
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Specialty coffee
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White wine
DID YOU KNOW egg washes are often used on bakery goods to make them look shiny? Eggs are often used in glazes and icing too.
REVISING RECIPES:
There are healthy alternatives that work just as well eggs. For each egg required, whisk together 1 Tbsp flaxseed with 3 Tbsp water for 2-3 minutes. Also try 1?4 cup mashed banana or apple sauce with 2 Tbsp oil.
MAKING A MEAL:
Breakfast out can seem daunting but your protein rich options are still plentiful. Choose from oatmeal, yogurt, smoothies, bacon, scrambled tofu, or hash browns with vegetables, meat or cheese (just make sure it’s prepared on a clean surface). And don’t forget the fruit salad!
dairy/casein
COMMON SOURCES INCLUDE:
- Artificial butter flavor
- Baby food
- Baked goods
- Breaded foods
- Candy, chocolate
- Canned fish
- Caramel color, flavor
- Cosmetics, hygiene products
- Dressings
- Mayonnaise
- Margarine
- Medication, supplements
- "Non-dairy" substitutes
- Nougat
- Processed meat
- Puddings, custards
- Sauces
- Soy cheese
- Sherbet
DID YOU KNOW margarine made from vegetable oil and cheese made from soy or rice often contain whey or caseinates?
REVISING RECIPES:
For each cup cow’s milk, use 3/4-1 cup water, broth (if savory recipe), or milk alternative. Use 1 cup casein-free margarine or 7/8 cup vegetable oil for 1 cup butter.
MAKING A MEAL:
Pureed potatoes or toasted nuts can make your soup taste creamy. Baked, mashed butternut squash adds richness to your pastas and enchiladas. You won’t miss the cheese when you top with avocado or seeds. Choose calcium-rich foods (i.e., dark leafy greens, almonds, salmon with bones) and fortified drinks whenever possible.
soy
COMMON SOURCES INCLUDE:
- Baby food
- Baked goods
- Canned fish
- Chocolates (cream centers)
- Cooking oils
- Cosmetic, hygiene products
- Expeller and cold-pressed vegetable oil
- High protein bars, foods
- Ice cream
- Margarine
- Mayonnaise
- Meat products
- Powdered meal replacers
- Sauces (Asian, gravy, soy, Worcestershire)
- Seasoned salt
- Shortenings
- Stabilizers
- Thickeners
DID YOU KNOW many high protein bars & foods get their "power" from soy? If the label is unclear, call the manufacturer before snacking.
REVISING RECIPES:
Beans, nuts and seeds make wonderfully nutritious vegetarian substitutes for soy. Asian flavors can be created using ingredients such as rice wine, rice wine vinegar, fresh ginger and sesame oil. Or make soy-free "soy sauce" by mixing 8 oz molasses with 3 oz balsamic vinegar and a little sugar.
MAKING A MEAL:
Though the vegetarian standbys (tofu, miso, and tempeh) are off-limits, lentils and beans are a great protein source and an excellent way to get that "meaty" texture.
For non-legume protein alternatives, try quinoa, amaranth and sorghum. Delicious veggie burgers can be made from a combination of nuts, alternative grains, beans and vegetables.
wheat/gluten
COMMON SOURCES INCLUDE:
- Baby food
- Baked goods, baking mixes
- Beer
- Breaded foods
- Candy (chocolate bars, licorice)
- Cereals
- Cosmetic, hygiene products
- Flavored coffees and teas
- Fried Foods
- Imitation seafood and bacon
- Sauces (Asian, gravy, soy)
- Malted milk shakes
- Medications, supplements
- Pastas
- Processed meats
- Roux
- Snack foods
- Soups (canned, cubes, dried)
DID YOU KNOW many popular corn and rice cereals are sweetened with barley malt, and therefore are not gluten-free?
REVISING RECIPES:
Gluten-free flour blends can be bought pre-mixed, or made out of varying flour combinations (see www.enjoylifefoods.com for recipes). Gluten-free pizza crusts and breads keep your favorite foods in your diet - just make sure to choose products that are vitamin-fortified and certified gluten-free.
MAKING A MEAL:
Stock up on healthy gluten-free cereals, pasta, bagels, breads and snacks. Bring them with you when you are on the go so you can eat what you want when you want it. Meeting the recommended 3 whole grain servings per day is not impossible when wheat-free! Choose foods made with fiber-rich flax, sorghum, rice bran, wild rice, amaranth, buckwheat, or beans.
peanuts/tree nuts
COMMON SOURCES INCLUDE:
- Alcohol (frangelico, amaretto)
- Asian foods
- Baked goods
- Baking mixes
- Battered or fried foods
- Candy
- Cereals
- Chili
- Crackers
- Ice cream
- Milk formula
- Mortadella
- Nut butter
- Pesto; vegetable fat, oil
- Sauces, gravies (peanut often used as thickener)
- Soups (mostly dried)
DID YOU KNOW peanut butter may be used to keep egg rolls from falling apart, or in chili as a thickener?
REVISING RECIPES:
Use nut-free granola and crunchy cereals for toppings and texture in baked goods (make sure they are made in a nut-free facility!). Clean sources of sunflower butter, tahini, and soy butter are becoming more readily available.
MAKING A MEAL:
Who needs PB&J when there's hummus-n-avocado or turkey-n-cheese? (Just make sure the bread is made in a nut-free bakery). Stock your purse or backpack with nut-free snack bars, trail mix, cookies, and fresh fruit so you can safely satisfy the munchies when they hit.
fish/shellfish
COMMON SOURCES INCLUDE:
- Chinese, Vietnamese, Japanese, Indian, Indonesian and Thai foods
- Caesar salad
- Fried foods, i.e., french fries, chicken nuggets (often cooked in the same oil as fish/shellfish)
- Imitation crab
- Omega 3 supplements
- Worcestershire sauce
DID YOU KNOW imitation crab or "Surimi", though not made of real crustaceans, is made from white fish and not safe for people with seafood allergies?
REVISING RECIPES:
Beans, nuts, eggs, soy and lean meats are the best replacement for fish on your plate. Soy sauce can be used in place of fish sauce when preparing Asian dishes. Ground flaxseed is a fish-free way to get your Omega 3's.
MAKING A MEAL:
Breaded and fried or broiled tofu can double as fish sticks. Lean meats will keep your baked potato company. Homemade veggie sushi makes a fun snack. Thinly pounded poultry and soy-based substitutes can mimic fish's texture in your favorite recipes.
helping your child stay safe...
- Prepare school lunches that are similar to what the other kids are eating.
- Plan ahead to assure that there is a treat your child can safely eat at parties.
- Check out camps for kids with celiac disease or food allergies.
- Make sure friends, parents, teachers and coaches understand the necessity of your child's diet and know the appropriate action to take should your child have an allergic reaction.
- Build a network of parents who can share your concerns and successes.
If you found our tips and hints helpful, you can click here to request a Food Allergy & Intolerance Survival Guide. It's an informative and friendly pamphlet that is easy to carry with you and it's also a helpful resource for friends and family who are unfamiliar with food allergies/intolerances. Click here to download a PDF of our Survival Guide.
