Dairy-free and/or soy-free foods: supermarket brands

By Emma McShane & Nicole Bando, March 2022

Some people need to remove dairy and soy products from their diet due to a food allergy or intolerance. As these foods contain vital nutrients, including protein and calcium; important for the health of our bones and muscles, dairy and soy should be replaced with nutritious substitutes. This easy to follow guide provides simple swaps to help you enjoy the foods you love and get the nutrients you need.

*Please note that this resource is a guide only. Always check the ingredient labels of foods, medications and supplements for allergens, as ingredients may change. This resource displays food products labelled as dairy-free (DF*) or soy-free (SF*) or both. Products ‘may contain traces’ of either soy or dairy, please consult with your allergist or dietitian for guidance. Please note that plant based milks may not meet the growth needs of young children, seek advice from a dietitian. Daily calcium requirements vary according to age and gender.

Are you breastfeeding and avoiding soy/dairy? See this article for more about how to meet your dietary needs.
See here for more about breastfeeding & nutrition.

For further label reading advice, see:
https://www.allergy.org.au/images/pcc/ASCIA_PCC_Dietary_avoidance_cows_milk_soy_2015.pdf
This does not substitute individual dietary and medical advice.

April 23, 2023

Should I take a zinc supplement?

April 23, 2023

Zinc is an important mineral involved in making new cells and enzymes to help your body fight infection. It also helps use to digest nutrients such as carbohydrates, fat, and protein in food and is vital in wound healing. Does supplementation help treat or prevent a cold? Which foods should you eat?

Good food sources of zinc are:
– Meat
– Shellfish
– Dairy foods such as cheese
– Bread – fortified with zinc
– Cereal products – with added zinc
– Nuts, seeds

Studies show that zinc may help to prevent or reduce the length of a cold (not COVID specific), though more research is needed. If you are vegetarian or vegan, you may need a supplementation as zinc is found mostly in animal products. The fibre in plant foods, such as legumes, can reduce the absorption of zinc. Supplements are not needed unless your diet is low in the above foods, or you are diagnosed with a zinc deficiency. Too much zinc can affect the absorption of other minerals, such as iron and copper, so it’s important to seek professional advice before supplementing. Include a good range of lean meats, fish, low fat dairy, wholegrains, nuts & seeds to meet your needs.

References:

Penny M, E: Zinc Supplementation in Public Health. Ann Nutr Metab 2013;62(suppl 1):31-42. doi: 10.1159/000348263

Wolfgang Maret, Harold H. Sandstead, Zinc requirements and the risks and benefits of zinc supplementation, Journal of Trace Elements in Medicine and Biology, Volume 20, Issue 1, 2006, Pages 3-18 ,https://doi.org/10.1016/j.jtemb.2006.01.006.

Office of Dietary Supplements. Zinc Factsheet for Health Professionals [online]. National Institutes of Health. 2021. Available at: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ [accessed 26 June 2022].

TH. Chan. The Nutrition Source. 2020. Zinc [online]. Harvard, School of Public Health. Available at h https://www.hsph.harvard.edu/nutritionsource/zinc/ [accessed 26 June 2022].
By Emma McShane, Dietitian, (Edited by Nicole Bando (APD, IBCLC),) July 2022

April 23, 2023

compare the oats

April 23, 2023

compare the oats

Happy Winter everyone…with June 1st upon us, what do you need to know about oats – steel cut vs rolled vs instant or quick? All oats have the same nutritional profile, they are rich in fibre, beta-glucan (helps to keep cholesterol in check). They are often marketed to increase breast milk supply, however there is no evidence to support this claim, though oats are a great source of energy for breastfeeding women, therefore great to include as part of a balanced diet.

1. Steel cut oats are the least processed, they are unrolled then cut into pieces, they take the longest to cook; 20 minutes once simmering. Fashionable in recent years, there is negligible difference to rolled oats nutritionally, though they cost a lot more. They have a slightly lower glycaemic index than rolled oats.
2. Rolled oats have been steamed, rolled and dried. They take approximately 5 minutes to cook once bought to a simmer. They have a low glycaemic index, so will keep you full longer.
3. Quick oats have been rolled, steamed and ground into smaller pieces. They have just as much nutrition as their less processed relatives, but your digestive system doesn’t have to work as hard; so they may not keep you feeling as full for as long, meaning the glycaemic index is higher.
4. Instant oats: another step along the processing chain, these have been cut further and have additives, such as sugar, emulsifiers, milk products and sweeteners. They are lower in fibre and higher in sugar.

The bottom line? If choosing microwave oats, opt for a plain or high fibre option (e.g. Uncle Toby’s Original sachets, Carman’s Natural 5 Grain & Super Seed ). Steel oats are of negligible added benefit, so my advice is if you have time, choose plain rolled oats. Whichever oats you choose, add your own toppings such as fruit, yoghurt, nuts and seeds to sustain you for longer.

April 23, 2023

Does Echinacea work?

April 23, 2023

Does Echinacea work?

Echinacea is a plant that is widely used to treat the common cold. There are nine known species that are all native to North America. The most common species used in dietary supplements are Echinacea purpurea or Echinacea angustifolia. Echinacea available for purchase can vary greatly due to different types, preparation, and parts of the plant being used.

Many studies have investigated effects of Echinacea, with varying outcomes and no clear understanding that Echinachea helps to prevent a cold. However, studies have shown that some preparations of Echinacea purpurea can help to shorten the duration & severity of the common cold. This may be effective in adults, but not in children.

It is recommended that Echinacea preparations shouldn’t be consumed for longer than 8 weeks. At this stage, no harmful side effects are known, but the evidence for long-term use is still very limited.

It is important to know that products of Echinacea on the market differ greatly. If taking Echinacea, look for Echinacea purpurea as an alcoholic extract, or pressed juice. Overall, the evidence is inconclusive & more studies are needed to determine if echinacea prevents or reduces the effect of the common cold.

References:

Sachin A Shah, Stephen Sander, C Michael White, Mike Rinaldi, Craig I Coleman, Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis,The Lancet Infectious Diseases, Volume 7, Issue 7, 2007, Pages 473-480, https://doi.org/10.1016/S1473-3099(07)70160-3.

Linde K, Barrett B, Bauer R, Melchart D, Woelkart K. Echinacea for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2006, Issue 1. Art. No.: CD000530. DOI: 10.1002/14651858.CD000530.pub2. Accessed 26 June 2022.

National Center for complementary and integrative health. Echinacea. NIH. 2020. Available at: https://www.nccih.nih.gov/health/echinacea. Accessed on 26 June 2022.

By Emma McShane, Dietitian. Edited by Nicole Bando, APD, IBCLC, July 2022

April 23, 2023

Does Echinacea work?

References:

National Center for complementary and integrative health. Echinacea. NIH. 2020. Available at: https://www.nccih.nih.gov/health/echinacea. Accessed on 26 June 2022.

By Emma McShane, Dietitian. Edited by Nicole Bando, APD, IBCLC, July 2022

April 23, 2023

What should I eat for my immune system?

April 23, 2023

What should I eat for my immune system?

A well-balanced diet with a variety of plant foods can help to ensure your immune system is functioning properly. If a diet is nutritious, there may be no need for dietary supplements.

The three nutrients important to maintain a healthy immune system is zinc, vitamin C and vitamin D. Zinc can be found in food sources such as lean meat, fish, nuts, seeds, and legumes. Vitamin C is found in oranges, strawberries, tomatoes, broccoli, and kiwi fruit and Vitamin D is gained from the sun, eggs, liver, and oily fish. Other nutrients of importance are selenium, iron, and protein. Check out my latest blog posts on Zinc and Vitamin C for more information.

A hearty, nutritious soup such as chicken soup with large amounts of vegetables or a red lentil soup, or a pumpkin soup may help increase your immunity and help with relieving some of the symptoms of a common cold. The anti-inflammatory properties of whole ingredients, including vegetables, may reduce symptoms associated with upper respiratory tract infections. Please see my latest blog posts, for hearty, nutritious, and tasty soup recipes.

Fermented foods promote the growth of good bugs in our gut, which help with immunity and digestion. Examples of fermented foods to include in your diet are sauerkraut, kombucha (if less than 5g of sugar per 100g), and kefir.

To protect your immune system, it is recommended to reduce those foods that provide a limited amount of nutrients, such as ultra-processed foods high in saturated and trans-fat, high sugar foods, and excess alcohol. Social distancing, mask wearing, hand washing & staying home if you have symptoms are all first line defences against illness.

SM post 1: What do I eat to improve my immunity this flu season?
A well-balanced diet with a variety of plant foods can help to ensure your immune system is functioning properly. If a diet is nutritious, there may be no need for dietary supplements.
The three nutrients important to maintain a healthy immune system is zinc, vitamin C and vitamin D. Try out hearty soups full of vegetables and fermented foods this flu season to improve your immunity!

SM post 2: What foods potentially affect my immunity?
To protect your immune system, it is recommended to reduce those foods that provide a limited amount of nutrients, such as ultra-processed foods high in saturated and trans-fat, high sugar foods, and excess alcohol. Try swapping some of these foods in your diet for foods from the five core food groups, especially vegetables to improve your immunity. Are you eating a rainbow of fresh food? Social distancing, mask wearing, hand washing & staying home if you have symptoms are all first line defences against illness

References:

Nutrition Fact Sheet. Food and your immune system. Baker Heart and Diabetes Institute. Available from: https://baker.edu.au/-/media/documents/fact-sheets/baker-institute_food-your-immune-system.pdf. Accessed on 26 June 2022.

TH. Chan. The Nutrition Source. 2020. Nutrition and Immunity [online]. Harvard, School of Public Health. Available at h https://www.hsph.harvard.edu/nutritionsource/zinc/ [accessed 26 June 2022].

By Emma McShane, Dietitian. Edited by Nicole Bando (APD, IBCLC. July 2022

April 23, 2023

nurture inside out: pregnancy nutrition

April 23, 2023

nurture inside out: pregnancy nutrition

As part of planning for a glowing pregnancy, have you considered your diet? It’s true that supplementation with key nutrients is important, but a nutritionally complete diet during pregnancy and breastfeeding helps to lay the vital foundations for a healthy mother, foetus and eventually, a thriving family. This is important to reduce the risks of chronic disease later in life, in both the mother and child.

New research is emerging that nutrition plays an important role in the pre- conception period and can also affect fertility. Despite having more information at our fingertips than ever before, as a population our diet has never been worse. We are constantly bombarded with myriad information about nutrition and it is little wonder that we are confused about what to eat.

The latest data from the Australian Health Survey shows that less than 7% of Australians are eating enough vegetables and that a significant portion of our daily calories (35%) comes from discretionary items.

These are foods that are not essential to a healthy diet and are high in refined sugar, fat and alcohol. Yet, we have heard the argument that the Australian Dietary Guidelines (ADG’s) don’t work, and this is simply because we are not following them. The ADG’s aren’t designed to be a ‘one-size-fits-all’ approach. They are evidence-based and provide us with a brilliant framework for living a healthy lifestyle without the merry-go-round of fad diets, or the latest buzz in superfoods. Perhaps they just need to sound a little more glamorous.

All foods are fabulous in their own right and there are many ways that the guidelines can be tailored by a dietitian to fit in with a range of lifestyles, cultures, taste preferences and life stages to suit the individual; sounds a little bespoke, doesn’t it?

Boosting vegetable intake by 1-2 serves (half to one cup) per day has many health benefits and can be done relatively easily. For example:

Add canned legumes to salads, soups and slow-cooked meals during winter. Legumes are super food powerhouses, replete with fibre, iron and protein. They are low in fat, have a low glycaemic index and on top of these great benefits, are cheap.
Try one new recipe a week and add in an extra vegetable that isn’t on the list of ingredients.
Snack on cut-up vegetables and dips such as hummus or tzatziki (food safety is an important consideration in pregnancy, avoid dips containing raw egg).
Try avocado with tomato on wholegrain toast for breakfast, for a brilliant source of mono- unsaturated fatty acids, lycopene, vitamin C, fibre and beta-carotene. Boost iron and folate with a scattering of basil leaves.
Add a handful of spinach or rocket to any meal for a boost of folate, iron, vitamin C and fibre
Avoid pre-cut vegetables and ensure all fresh produce is washed to avoid listeriosis

To plan for a healthy pregnancy and make sense of the nutrition information, come and visit me at NEST Elsternwick for personalised advice on how to make the best start for you and your family.

Caffeine can also affect the let-down (the milk ejection reflex) and worsen nipple vasospasm (occurs when blood vessels tighten and spasm, causing nipple pain).

April 23, 2023

nurture inside out: pregnancy nutrition

Boosting vegetable intake by 1-2 serves (half to one cup) per day has many health benefits and can be done relatively easily. For example:

Add canned legumes to salads, soups and slow-cooked meals during winter. Legumes are super food powerhouses, replete with fibre, iron and protein. They are low in fat, have a low glycaemic index and on top of these great benefits, are cheap.
Try one new recipe a week and add in an extra vegetable that isn’t on the list of ingredients.
Snack on cut-up vegetables and dips such as hummus or tzatziki (food safety is an important consideration in pregnancy, avoid dips containing raw egg).
Try avocado with tomato on wholegrain toast for breakfast, for a brilliant source of mono- unsaturated fatty acids, lycopene, vitamin C, fibre and beta-carotene. Boost iron and folate with a scattering of basil leaves.
Add a handful of spinach or rocket to any meal for a boost of folate, iron, vitamin C and fibre
Avoid pre-cut vegetables and ensure all fresh produce is washed to avoid listeriosis

To plan for a healthy pregnancy and make sense of the nutrition information, come and visit me at NEST Elsternwick for personalised advice on how to make the best start for you and your family.

Caffeine can also affect the let-down (the milk ejection reflex) and worsen nipple vasospasm (occurs when blood vessels tighten and spasm, causing nipple pain).

April 23, 2023

ALTERNATIVE CALCIUM SOURCES IF YOU CAN’T HAVE DAIRY

April 23, 2023

ALTERNATIVE CALCIUM SOURCES IF YOU CAN’T HAVE DAIRY

When a mother is breastfeeding a baby with an allergy or intolerance to dairy and/or soy proteins, these foods may need to be eliminated from the mother’s diet for 2-4 weeks, before possible reintroduction (under guidance of a health professional). These conditions include Cow’s Milk Allergy, Food Protein Induced Allergic Proctocolitis (FPIAP) and Food Protein-Induced Enteropathy (FPIES).

Both dairy and soy are common food sources of calcium, and many other important nutrients including Vitamin A, Vitamin B12, protein, zinc & magnesium.
Calcium is vital to ensure strong bones and teeth and reduce the risk of osteoporosis, therefore it is important to find other sources of this mineral within your diet.
A mother who cuts dairy and/or soy out of her diet may be at risk of developing weak bones and osteoporosis if she doesn’t replace these foods with alternatives.
Calcium in the breastmilk is constant and comes from the mother’s skeleton. A women’s dietary intake of calcium, or supplements does not affect the amount in breastmilk.
The calcium taken from the mother’s bones is restored within a few months of stopping breastfeeding. Studies show that women who breastfeeds are not at higher risk of osteoporosis than a woman who does not breastfeed.

Below is a table of dairy-free (DF) and/or soy-free (SF) food sources of calcium. Check food labels every time you buy a food, medication or supplement, as ingredients may change. Use this guide for label reading: https://www.allergy.org.au/images/pcc/ASCIA_PCC_Dietary_avoidance_cows_milk_soy_2015.pdf

So how much calcium do we need? The average women needs 1,000 mg/day. See the sample meal plan below to demonstrate how to meet average calcium needs:

This sample meal plan provides 1319mg of calcium across the day, and meets nutritional requirements from the five core food groups, in line with the Australian Guide to Healthy Eating (AGTHE), for a breastfeeding woman. It is a guide only.

Sometimes a calcium supplement is needed to ensure that you are getting the amount of calcium you need every day. Your dietitian or GP will help you decide if a supplement is necessary.

References:

UCSF Health (2021). Calcium content of foods. University of California. Accessed June 10th 2021. Available from: https://www.ucsfhealth.org/education/calcium-content-of-foods
Nutrient Reference Values (2014). Calcium. NHMRC. Accessed June 10th 2021. Available from: https://www.nrv.gov.au/nutrients/calcium
Fishbein L. (2004). Multiple source of dietary calcium – some aspects of its essentiality. Regulatory Toxicology and Pharmacology. 39(2);67-80. Accessed June 10th 2021. Available from: https://doi.org/10.1016/j.yrtph.2003.11.002.
Gueguen L., Pointillart A. (2013). The Bioavailability of Dietary Calclium. Journal of the American College of Nutrition. 19;sup2, 119-136. Accessed June 11th 2021. Available from: 10.1080/07315724.2000.10718083
Australasian Society of Clinical Immunology and Allergy. Cow’s Milk (Dairy) Allergy. ASCIA, 2019. (Available from https://www.allergy.org.au/images/pcc/ff/ASCIA_Introducing_Foods_Fast_Facts_2019.pdf, accessed May 31st, 2021).
Australian Guide to Healthy Eating Serve Sizes [Internet]. Eat for Health. Australia; 2015. Accessed June 23rd 2021. Available from: https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes

April 23, 2023

NUTRITION AND BREASTFEEDING

April 23, 2023

NUTRITION AND BREASTFEEDING

By Emma McShane & Nicole Bando

Nutrition whilst breastfeeding is vital to optimise the health of both mother and baby. New motherhood is a very busy time, and many women put their own health last. A woman’s remarkable body will produce the live, biodynamic, complete food that is breastmilk that evolves with her baby’s growing needs. Milk production is robust and will only be affected in very extreme circumstances. The average woman produces 750mls of breastmilk per day, from 1-6 months. Fat stores accumulated during pregnancy are used to fuel milk production when baby arrives, though this does not cover all of the energy needed to produce breastmilk. Some elements of breastmilk are impacted by a woman’s diet and those that follow a vegetarian or vegan diet, are at greater risk of vitamin and mineral deficiencies.

DID YOU KNOW?

Adequate nutrition can help with coping with a new baby and the adjustment to motherhood, mood, and energy levels. Restrictive eating during breastfeeding can impact mood, milk supply, overall coping, and bone health.
Certain nutrients in breastmilk, such as lactose and protein are fairly constant, however the fat content of breastmilk changes according to how empty the breast is. The types of fatty acids and quantities of iodine and Vitamin B12 are also affected by the mother’s diet.
A mother’s varied diet exposes baby to different flavours and tastes, which will help baby to accept a wider range of solid foods, including fruit and vegetables.
Regular nutritious meals and snacks are important to nourish both mother, and baby. There is no need to aim for dietary perfection.

ENERGY:
An extra 2000kJ per day is needed for a breastfeeding mother, though this can change depending on individual needs. This is equivalent to a serving of spaghetti Bolognese with cheese (1 cup pasta and ½ cup sauce), or a bowl of porridge with apple, yoghurt, and nuts (½ cup uncooked oats, made with 1 cup of milk, 1 apple and a handful of nuts) or a combination of snacks throughout the day, such as yoghurt (¾ cup), popcorn (small packet/1 cup), crumpets, and peanut butter (1 crumpet with 1 tb of nut butter). Studies show that not eating enough can directly impact milk supply and composition, so a wholesome diet is vital to fuel both mother and baby.

FLUID:
Breastmilk production requires fluid, so a breastfeeding woman requires more fluid than usual. The amount depends on various factors such as weather conditions, activity levels, and the food eaten. Be guided by your body, and ensure you’re drinking water consistently throughout the day.

CAFFEINE:
Caffeine transfers directly into breastmilk, so avoid large quantities of caffeinated drinks when breastfeeding. 1% of caffeine enters breastmilk and peaks an hour after consumption. A newborn baby can take up to 160 hours to process caffeine, however by 6 months that drops to 2-3 hours, so an older baby is able to better tolerate caffeine. A morning latte or a few cups of tea across the day might not cause any issue, but observe baby; a mother may consider changing to a decaffeinated tea or coffee if she notices that her baby is very wakeful after her morning coffee. A moderate amount of caffeine a day, such as two cups of coffee (latte or espresso), three cups of instant coffee or four cups of tea is usually fine. Remember that sources of caffeine include: cola, chocolate, tea, guarana, and energy drinks.

Caffeine can also affect the let-down (the milk ejection reflex) and worsen nipple vasospasm (occurs when blood vessels tighten and spasm, causing nipple pain).

ALCOHOL:
The safest option while pregnant and breastfeeding is to avoid alcohol altogether, as it can reduce breastmilk production and impact baby’s growth and development. Alcohol is present in breastmilk in the same levels as the bloodstream and it takes approximately 2-3 hours for the mother’s body to clear the alcohol in one standard drink. This time increases with each drink consumed. So if choosing to consume alcohol, wait around 2 hours before breastfeeding. Any milk expressed before the 2-hour window will need to be discarded, as it is not safe for the baby to consume. If there are times where a mother plans on drinking more than one standard alcoholic drink, plan ahead and express some breast milk beforehand to feed baby during this time. Below are two links to resources for further information:

MIXED FEEDING:
Any amount of breastfeeding increases a woman’s dietary requirements, however given the wide variation in breast milk production when mixed feeding, it can be difficult to estimate. A woman should use her appetite as a guide and may require additional foods from the core groups. A dietitian can help to guide this.

DO CERTAIN FOODS INCREASE BREASTMILK PRODUCTION?
Oats: Many women wonder if oats or lactation cookies help with milk supply, however, there is no clear evidence to support this.
Fenugreek: There is poor quality and limited evidence to suggest that fenugreek increases milk supply.
Breastfeeding with good attachment, flexibly and frequently is the best way to protect milk supply.

April 23, 2023

Dairy & kids: alternatives & full cream or low fat?

April 23, 2023

Dairy & kids: alternatives & full cream or low fat?

Dairy products contain 10 essential nutrients; calcium, potassium, phosphorus, magnesium, carbohydrate, protein, vitamin A, riboflavin, vitamin B12 and zinc, important for healthy immune and blood systems, eyesight, muscle and nerve function, healthy bones, skin, energy, growth and repair of your body. If your child cannot have dairy, whether it be due to an allergy, intolerance or dislike, it is important to find alternatives that provide these nutrients.

Soy milk has the most similar nutritional profile to cow’s milk and is considered the best choice if your child cannot have dairy, unless they have a soy allergy. Soy milk is also high in protein. Look for soy milks with added calcium, Vitamin A, B1, B2, and B12. When opting for a milk alternative, always look for brands that contain 120mg/100mL of calcium.

f your child cannot have dairy and soy, other options are:

Choose fresh, natural, unprocessed foods, where possible:
– Oat; contains protein, fibre and is high in carbohydrates. Choose those fortified with calcium.
– Almond milk; low in protein and carbohydrates. Again choose unsweetened brands with added calcium.
– Coconut: High in saturated fat, and low in most nutrients e.g. protein, carbohydrates, vitamins and minerals.
– Check out our article comparing plant vs dairy milks: https://www.nicolebando.com/articles/which-milk-a-review-of-plant-vs-dairy-milks

For dairy-free brands, see our article; https://www.nicolebando.com/articles/dairy-free-andor-soy-free-foods-supermarket-brands-to-look-for.
See here for information on how much dairy kids need.

Full cream or low fat milk?
The latest evidence suggests that full cream milk is recommended from the age of 12 months onwards, even into your adult years, unless you have high cholesterol, and then reduced fat is recommended.

Infants (0-12 months of age) should only be given breastmilk or infant formula. Cow’s milk as a drink is not suitable for infants under 12 months of age. Cow’s milk may be consumed as part of a meal, e.g. in cereal.

By Emma McShane, Dietitian, November 2022 (Edited by Nicole Bando, APD, IBCLC)

April 23, 2023

Allergy-friendly party food

April 23, 2023

Allergy-friendly party food

If you are planning a party for children who have food allergies, it can seem overwhelming to know where to start. Follow these steps for safe and yummy party food. A food allergy is when a person’s immune system reacts to the protein in a food, causing symptoms such as hives, rashes or in more severe cases swelling of the mouth and throat (anaphylaxis). Find out which allergens you need to exclude and take it from there. The key allergens are: peanuts, dairy, wheat, egg & fish.

Have a plan: Find out the symptoms of the child’s food allergy. Who will be supervising them? What is their allergy/anaphylaxis plan? Make sure they have their epi-pen & you or a supervising adult knows how to use it. Call an ambulance if the child demonstrates signs of an allergic reaction.
Know your key allergens and read the ingredients list. It is Australian law that processed foods must be clearly labelled to include allergens using their common names (e.g. egg or milk) so that they can be easily recognised. Allergens are often shown in bold
in the ingredients list. There is also a ‘contains’ section that has a summary list of the allergens present in that food. Check food labels every time you buy the product, as ingredients and processes can change.
What about ‘may contain traces of?’ This means that there is a potential cross-contamination risk. It may be best to avoid these foods for safety reasons.
Food preparation and cross contamination: When the tiniest amount of an allergen comes into contact with another food (e.g. crumbs from wheat bread are on the bread board used to prepare gluten-free bread) it can be enough to cause an allergic reaction. Set up the food preparation area in a clean environment away from other foods being prepared. Use only clean (using hot, soapy water) equipment when preparing food. Make sure that your hands are cleaned prior to preparing and serving as well and that any products used haven’t been exposed to allergens (e.g. margarine previously used for wheat containing bread).
So what party foods can I serve? Choose fresh over processed foods, it is easier to avoid multiple food allergens this way. Have fun with fruit, e.g. fruit skewers or try our simple allergy-friendly popsicle recipe: Blend 500ml of plant-based milk, 1 tb of maple syrup and your choice of 300g frozen fruit. Pour mixture into moulds, add an icy-pole stick & freeze until solid. Also try gluten-free pizza bases with vegetables (either without cheese or with vegan cheese), tofu and vegetable skewers, mini beef burgers with gluten free rolls, 100% corn chips & avocado dip, popcorn (over 3 years), rice crackers & dried fruit. Consider party bags that are food free and perhaps involve craft, such as colouring.
What about the cake? Check out this allergy free birthday cake recipe! https://www.allergicprincess.com/egg-free-dairy-free-nut-free-cake/ – if looking for a wheat/gluten free option, swap out the plain flour for gluten-free flour.

References:

What is allergy? – Australasian Society of Clinical Immunology and Allergy (ASCIA) [Internet]. Allergy.org.au. 2022 [cited 9 July 2022]. Available from: https://www.allergy.org.au/patients/about-allergy/what-is-allergy
Avoiding Cross-Contact [Internet]. FoodAllergy.org. 2022 [cited 9 July 2022]. Available from: https://www.foodallergy.org/resources/avoiding-cross-contact
[Internet]. Allergy.org.au. 2022 [cited 9 July 2022]. Available from: https://www.allergy.org.au/images/pcc/ASCIA_PCC_Dietary_avoidance_general_info_2019.pdf

By Emma McShane, Dietitian, edited by Nicole Bando, Dietitian & LC, August 2022

Email: info@nicolebando.com

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Dairy-free and/or soy-free foods: supermarket brands

Should I take a zinc supplement?

compare the oats

Does Echinacea work?

What should I eat for my immune system?

nurture inside out: pregnancy nutrition

ALTERNATIVE CALCIUM SOURCES IF YOU CAN’T HAVE DAIRY

NUTRITION AND BREASTFEEDING

Dairy & kids: alternatives & full cream or low fat?

Allergy-friendly party food

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