How to Pack an Allergy-Friendly Lunch

If your child has food allergies or food sensitivities, finding the right snacks and meals can sometimes be difficult. Here are four quick tips for packing an allergy friendly lunch.  

1. Know and avoid the top 9 allergens.  

Look for the following on packaged food labels, and opt out of including them when possible, or prepare your own lunch-ready meals without them:  

• Milk 

• Eggs 

• Wheat 

• Soybeans 

• Peanuts 

• Tree nuts 

• Fish 

• Shellfish 

• Sesame 

 2. Become a label expert.  

These terms are usually safe:  

• “Free of allergens” 

• “Certified allergen-free” 

• “Top 9 allergen free” 

• “Made without the top 9 common allergens” 

Keep a close eye on statements like “may contain,” “processed in a facility that also processes,” or “made on shared equipment with.”   Looking for certifications or using apps and databases from companies like FARE®  (Food Allergy Research & Education) and SnackSafely.com™ is typically a good idea.    

3. Pack simple meals.  When in doubt, ditch the packaged foods and opt for raw, whole, single-ingredient foods that you can prepare, cook, and store yourself.   Not only is that the most nutrient-dense option for your child, but it prevents any stress of potentially hidden allergens.  

4. Opt for nut-free butters.  

Nut allergies are the most common food allergies next to milk and eggs, so one of the best bets you can take is swapping nut butters on sandwiches or with apple slices for allergen-friendly seed or fruit-based butters like:  

• Sunflower seed butter  

• Pumpkin seed butter  

• Hemp seed butter 

• Apple butter  

• Pumpkin butter  

• Peanut-free spread  

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