Living healthy with food allergies
Checking food labels for soy, nuts or dairy? You’re not alone. In the U.S., 8% of kids and 10% of adults have food allergies, which adds up to around 32 million people. The effects range from merely bothersome to, in some cases, fatal. That’s why it’s important for those with food allergies to find manageable, sensible and routine ways to avoid foods that trigger reactions.
Be mindful while prepping
Managing a food allergy in addition to your family’s different food preferences can feel overwhelming. But thinking ahead and careful planning can go a long way toward avoiding specific food issues. Follow these tips when shopping and preparing food for someone with an allergy.
- Make a list beforehand, writing down safe foods that your family already likes or is willing to try. Be sure it’s balanced with fruit, vegetables, grains and proteins if you can.
- At the grocery store, check food labels for common allergens. Read both the ingredients section and the “contains” section to get all allergy information.
- When cooking, be sure to handle and store ingredients with care so they won’t come into contact with allergens.
Plan dinners for the week
It’s not easy to plan dinner each night, whether you’re accounting for food allergies or not. Simplify your grocery list by planning for the week (at least three days, preferably five). This can reduce daily stress and make planning for food allergies a lot smoother. And when dining out, make sure the servers and chefs are aware of your or your family’s allergies.
Keep breakfast and snacks simple
Being more adventurous at dinnertime can free your other meals and snacks to be basic. Being predictable and consistent can be very beneficial when it comes to food allergies. Stick to one or two standard morning meals, and rotate them out as you see fit. Keep three or four trusted snacks on hand. And whenever possible, eat dinner leftovers for lunch the next day. That’s a super easy way to manage your food allergies.
Being prepared is key. Often, a little extra effort with grocery planning and food prep can go a long way toward avoiding potentially life-threatening allergic reactions.