How to Host an Allergy-Friendly Meal for the Holidays
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The holiday season is a time for gathering with family and friends and celebrating with festive feasts that everyone can enjoy. However, accommodating various diets, food preferences, intolerances, sensitivities, and allergies can make meal planning both exciting and daunting. Fear not—this guide will help you navigate the complexities of hosting an inclusive, allergy-friendly holiday meal with ease that all your guests will enjoy!
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Understanding Food Allergies, Intolerances, and Sensitivities
You may already be aware that food allergies, intolerances, and sensitivities exist, but what are they and why is it important to know the differences between these terms?
Food Allergy- A food allergy is a serious, potentially life-threatening reaction by the immune system to 1 or more normally harmless food proteins.1 About 33 million Americans have food allergies according to Food Allergy Research & Education (FARE). Symptoms can range from hives and abdominal pain to severe reactions such as difficulty breathing or anaphylaxis (throat closing up), facial swelling, low blood pressure, severe rashes, and loss of consciousness.
Food Intolerance- Unlike allergies, food intolerances involve difficulty digesting certain foods leading to discomfort such as bloating, stomach pain, and diarrhea.2 While not life-threatening, these intolerances can significantly impact quality of life. People with lactose intolerance have the option to use lactase supplements to help digest dairy products if they cannot be completely avoided.
Food Sensitivity- Food sensitivities involve an immune response to food that is less severe than allergies and typically results in symptoms like joint pain, brain fog, fatigue, or rashes.2 While not life-threatening, managing sensitivities by avoiding these foods is crucial for comfort and well-being.
Food Preference- Food preferences may stem from cultural, religious, ethical, and/or health reasons, leading to the exclusion of specific foods or entire food groups. Examples include vegetarianism and veganism.
Food allergies, intolerances, and sensitivities can develop at any stage of life (even if you’ve eaten the food before). If you suspect you have a food allergy or intolerance, consult with your healthcare provider for proper testing and advice, and carry an epinephrine auto-injector at all times, if prescribed, in case of accidental ingestion.
Common Food Allergens
Food allergens are diagnosed and confirmed by a medical doctor. The 9 most common food allergens include:1
Milk
Egg
Peanut
Tree nuts
Soy
Wheat (Gluten)
Fish
Shellfish
Sesame
Be aware that individuals may have allergies to foods not listed here. Always check with your guests about their specific food allergens to ensure that they are not going to accidentally eat an allergy-containing food. Food companies are required to list all ingredients on food labels, so please read them carefully. Food allergens come in a variety of forms, so do your research to make sure that you are avoiding all allergen food derivatives.
Planning Your Allergy-Friendly Meal
1. Gather Information: Before planning your menu, ask your guests about their food allergies, intolerances, and sensitivities. For a more inclusive approach, inquire if they follow any special diets (e.g., vegetarian, vegan, diabetic, heart healthy).
Keep in mind that food allergies are serious and life-threatening, so even “a little” amount of the food allergen can lead to your guest winding up in the E.R. Though not medically essential, it is always nice to offer your guests menu options that will support them in avoiding any foods that may cause them physical discomfort.
2. Review Recipes and Substitute Ingredients: Create your meal plan and carefully review ingredient lists for each recipe. Just because a recipe claims to be allergen-free doesn’t guarantee it’s safe. Substitute allergens with appropriate alternatives when possible. See the chart in the next section below for potential substitution options. If needed, consider replacing entire dishes with allergen-free ones.
3. Avoid Cross-Contact: Ensure that allergen-containing foods do not come in contact with non-allergen foods. Clean all utensils, cookware, and surfaces thoroughly to prevent cross-contamination.
Allergy-Friendly Substitutions for Common Food Allergens
Many traditional holiday dishes can be made allergen-free with some simple substitutions. See the chart below for ideas, but make sure you don’t replace one allergen for another if your loved one has multiple!1
How to Host an Allergy-Friendly Meal for the Holidays: In Summary
With careful planning and a bit of creativity, you can host a holiday meal that everyone will enjoy, regardless of their dietary needs. Use the guide above to ensure your feast is inclusive, safe, and delicious. Happy hosting!
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References:
What Is a Food Allergy? - FoodAllergy.Org. https://www.foodallergy.org/resources/what-food-allergy. Accessed 6 Aug. 2024.
MD, Marcelo Campos. “Food Allergy, Intolerance, or Sensitivity: What’s the Difference, and Why Does It Matter?” Harvard Health, 30 Jan. 2020, https://www.health.harvard.edu/blog/food-allergy-intolerance-or-sensitivity-whats-the-difference-and-why-does-it-matter-2020013018736.
Suggested Citation: Loufman, Larissa M. How to Host an Allergy-Friendly Meal for the Holidays. (September 22, 2024). The Global Harvest RD LLC, 2024. Available at: www.theglobalharvestrd.com/resources/articles/allergy-friendly-holiday-meal.
Author Bio
Larissa M. Loufman, MPH, RD, LD, CLC, CCRC is a Registered Dietitian and Public Health Professional with a passion for healthy living & supporting people in their wellness journey’s. As Founder & Owner of The Global Harvest RD, she empowers others to discover their healthiest & happiest lives through nutrition, gardening, and travel.
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Disclaimer: Although Larissa holds the designation of Registered Dietitian (RD), it is important to clarify that she does not provide Medical Nutrition Therapy (MNT) through this website and her company, The Global Harvest RD. The information presented on this site is intended solely for educational and informational purposes. It is crucial to recognize that nothing within this site or the resources provided should be construed as professional medical advice. Readers are advised that the author assumes no responsibility for any losses or damages arising from actions or the failure to act based on the content found on this website. It is emphasized that the information presented here is not intended for the diagnosis or treatment of any health conditions. For personalized medical advice, it is strongly recommended to consult directly with your local healthcare or medical provider team to make sure that this advice is right for you.
