Allergen Free Meals for Kids without Compromising Nutritional Values

Kid allergies are becoming increasingly common and can be a challenge to work around, especially for picky eaters. But when it comes to certain foods, good nutrition and healthy food do not need to be compromised.

Whether your child has mild or severe allergies, there are healthy alternatives.

Lactose Intolerance

Dairy allergies can range greatly vary. Some children can tolerate kefir or yogurt while others need to stay on a vegan diet. Some kids who are lactose intolerant are also sensitive to sheep and goats milk.

Foods to avoid include milk, cheese, butter, cottage cheese, ice cream, sour cream and pudding. Common foods that contain “hidden“ milk products are chocolate, sorbet, mayonnaise, salad dressings, commercial breads, veggie burgers, hot dogs, canned tuna and deli meats. Great substitutes are rice, almond or coconut milk. You can also find dairy-free margarines, chocolate, ice creams and other kid’s favorites.

Gluten Allergies

Gluten allergies are often in correlation with celiac disease, but not always. Foods to avoid are cereals, pasta made with wheat, breads, numerous crackers, bran, semolina (often used to create pasta), bulgur, wheat germ, wheat berries and kamut which can be found in cereal, pasta and crackers. Common foods that contain “hidden“ gluten are potato chips, French fries, couscous, spelt, ice cream, deli meats and bouillon cubes. Fabulous substitutes include pasta, bread or cereals made with other grains like brown rice, quinoa, corn, amaranth, barley or buckwheat.

Peanut Allergies

Peanut allergies are quite common among kids. Foods to avoid include mixed nuts, peanuts, and peanut butter, peanut oil and beer nuts. As well, many Asian foods contain peanuts in their sauces. Also, some experts feel that people with peanut allergies should avoid all nuts due to possible cross-contamination. Common foods that contain “hidden“ peanuts are chocolate, certain candy, nut butters and sauces used in Asian, Mexican and African meals. Great substitutes embrace alternatives like using honey for dipping celery or apples and eating popcorn that is deliciously spiced.

Soy Allergies

Soy allergies can be quite the challenge since many foods contain soy. Foods to eliminate are soy nuts, soy milk, soy flour, soybeans, tofu, edamame, tempeh, soy sauce, textured vegetable protein (TVP), miso and tamari (an aged soy sauce). Common foods that contain “hidden” soy products include vegetable starch, vegetable broth, soups, sauces, cereals, deli meats, tuna and hot dogs. Excellent substitutes are seitan (wheat gluten) for stir fries, veggies, sauces made with garlic and ginger instead of soy sauce or tamari.