Fall and winter holidays are full of warmth, family-focused and rejuvenating. However, navigating the holiday season with food allergies can be challenging and anxiety-provoking. Common food allergies, like milk, wheat, soy, fish, shellfish, peanuts, tree nuts, eggs, and sesame are present in most holiday dishes. So, here are some tips for handling those difficulties both at home and away from home around the holidays.
Avoiding Food Allergens at Home:
- Host at your own home if possible. To manage food allergies safely, prepare allergen-free dishes, inform guests about what they can and cannot bring and separate allergen-containing foods to avoid cross-contact.
- Use whole, unprocessed foods. This can feel like a lot of work, but using whole foods adds an extra layer of safety. It reduces the need for constant label-reading and ensures you're in control of the ingredients and preparation areas.
- Make allergen-free substitutions in your favorite recipes. Swap cow's milk for almond milk or regular butter for plant-based butter to make dishes dairy-free. Gluten-free flour blends can replace regular flour in your favorite pie or cookie recipes. Many recipes can be adapted 1:1 with allergen-free ingredients to meet your dietary needs.
- Always read ingredient labels. Formulas and ingredients can change, so it's essential to read labels each time to ensure the product is safe.
- Keep it clean. Practice food safety by washing hands frequently and properly cleaning all equipment and utensils to avoid cross-contamination.
Avoiding Food Allergens Away from Home:
- Offer to help the host. By helping plan the menu or shop for ingredients, you can ensure that safe items are selected. If you're cooking, you can make sure the dishes are allergen-free. Don't hesitate to ask the host for product labels for peace of mind.
- Bring your own meal, snack or dessert. Make and bring a dish to share, or bring your favorite snacks or desserts. This ensures you have at least one food item you know is safe.
- Communicate clearly. If the host isn't familiar with food allergies, they may underestimate the risks. Be clear about how even small amounts of an allergen can cause harm, and offer to help with shopping or preparation to ensure your safety and comfort.
Happy Holidays!
References
- Eat Right: 8 Tips for Allergy-Free Holidays
- Premier Allergy: How to Safely Enjoy the Holidays with Food Allergies
This post was written by Brennah Groves, a dietetic intern currently completing the Dietetic Internship and Master’s Program.