Having food allergies is difficult for everyone! Add in the challenge of a limited budget, and it can feel overwhelming. We at SNAP4CT want to help. With a little planning, you can keep yourself, or your loved ones, safe and healthy, while still saving money.
The Most Common Food Allergens
There are 8 major food allergens. They include milk, eggs, fish, shellfish (crab, lobster, shrimp), tree nuts (such as almonds, walnuts, pecans), peanuts, wheat, and soybeans.
Steps to Avoid Allergens in Foods
No matter what you are allergic to, it is important to minimize the risk of an allergic reaction by following these steps:
- Read Ingredients Labels – Always know what is in the food you are eating. Do this by reading the ingredients label on any packaged food you eat or drink. Food makers must alert consumers when any of the 8 major food allergens are included in a product. If the specific allergen isn’t actually listed in the ingredients list, you will find a warning at the bottom that says, “Contains…” (i.e. Contains Wheat, Milk, and Soy.)
- Prepare Food Yourself – It is always better to make your meals and snacks yourself from unprocessed foods that have few added ingredients. This ensures that no sneaky additives will make you sick.
- Avoid Cross-Contamination of Allergens – Cross-contamination happens when one food mixes with another food by accident. This can occur in several ways. One common way is when you use a knife, cooking utensils, or cookware to prepare a food that contains allergens, and then don’t thoroughly clean that item before preparing a safe food. To eliminate this problem, use a special plate, pot and utensils when preparing food for the person with allergies. Buying a few plates and a set of utensils in a single color, or marking them “allergen free” will help you remember which ones to use.
- Ask Questions – When eating away from home, you must be sure that what you are served is safe. Ask questions about how the food was prepared, what ingredients were used, and if you can have a dish modified so that it will be safe to eat.
- Pack Safe Snacks – Always be prepared. Find a go-to treat that you know you can eat. Many fruits are safe and naturally portable making them a great base to a meal or snack away from home. Bananas, apples, oranges, pears, and grapes are all healthy choices.
Fruits & Vegetables are Safe
On that note, both fruits and vegetables are excellent options for anyone with food allergies. The proteins in foods are generally what cause a food allergy. Fruits and vegetables are naturally low in protein, which usually makes them a safe and healthy choice.
In order to save money when buying fruits and vegetables, look at all the options - fresh, frozen, and canned. When buying frozen/canned fruits and vegetables, look for those without sauces or additives.
In order to save money when buying fruits and vegetables, look at all the options - fresh, frozen, and canned. When buying frozen/canned fruits and vegetables, look for those without sauces or additives.
Dairy Food Replacements
If you must avoid dairy, it is important to look to alternatives fortified with the calcium and vitamin D needed for bone health. Unsweetened plant-based milks are an easy swap for cow’s milk.
For more info see, Non-Dairy Sources of Calcium from MyPlate.
- Soy or rice milks are available in most stores next to the cereal in shelf-stable boxes and in the dairy section.
- Almond, cashew, or coconut milks and yogurts are also available in the dairy section.
For more info see, Non-Dairy Sources of Calcium from MyPlate.
Options for Peanut Allergies
With so many kids dealing with life-threatening peanut allergies, it has become common for schools to ban peanuts and peanut butter.
- Sunflower butter is a safe alternative to peanut butter. While it does cost more, a little spread can go a long way. Use it on celery sticks topped with raisins to make a kid-friendly snack, “Ants on a Log”.
- Sunflower seeds are the most economical of the seeds and they can serve as a healthy snack on their own or in a Trail Mix.
- Try Roasted Chickpeas for a healthy snack that mimics the crunch of nuts.
Inexpensive, Allergen-Free Recipes
The following meals and snacks are inexpensive, easy to make, and free from the 8 major allergens:
Need More Info on Food Allergies?
The following resources offer additional help:
- “What You Need to Know about Food Allergies” – from the FDA
- Tips for Avoiding Your Allergen (PDF) - from Food Allergy Research & Education (FARE)
Watch for next month when we talk about Eating Gluten-Free on a Budget.
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