Food Allergy Nutrition | Eating With Food Allergies

Nut Free Protein Bars

Kristi Winkels, RDN, LD — Wed, 09 Jul 2025 01:17:43 +0000

Protein bars are a convenient, filling snack—especially on the go. But if you or a loved one has food allergies, you might be wondering: Are there nut free protein bars? The answer is yes—some are even free from most or all of the top 9 allergens. In this post, I’ll share some of the best...

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Is Butter Dairy-Free? A Guide to Butter Substitutes

Kristi Winkels, RDN, LD — Sat, 25 Mar 2023 13:22:51 +0000

If you’ve recently started following a dairy free diet, you might be wondering: is butter dairy-free? Butter not only adds delicious flavor as a spread and in cooking, but it is an ingredient used in many baked goods like cookies, bars, and pastries. In this post, we will explore what exactly butter is and share...

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Are Candy Canes Vegan?

Kristi Winkels, RDN, LD — Sun, 10 Dec 2023 18:26:10 +0000

In the realm of festive treats, the classic candy cane stands tall as a symbol of holiday joy. However, if you avoid eggs and dairy due to food allergies or follow a vegan diet, you might be wondering: are candy canes vegan? What about gluten and other common allergens? In this guide, we’ll take a...

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What is Cross Contact?

Kristi Winkels, RDN, LD — Fri, 05 May 2023 16:06:32 +0000

Cross contact is an important risk to be aware of when you have food allergies or Celiac disease. In this guide, we’ll dive into what cross-contact is, where it can happen, and how to prevent it so you stay healthy and safe. As a food allergy mom, I find cross-contact to be one of the...

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10 Tips for Meal Planning With Food Allergies

Kristi Winkels, RDN, LD — Sun, 21 Feb 2021 12:04:53 +0000

Meal planning can be a difficult task but meal planning with food allergies is a whole other ball game! Read on for my top 10 tips to help you plan healthy, allergy-friendly meals. As a Registered Dietitian, I’m talking with people about their eating habits every day. Even though people have different goals when it...

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Are Marshmallows Dairy Free?

Kristi Winkels, RDN, LD — Sun, 23 Apr 2023 01:22:22 +0000

If you’re following a dairy free diet you might be wondering: are marshmallows dairy free? What about other common allergens like soy, eggs, and wheat? In this post, I will answer these questions and give you some allergy friendly brands to look for at the grocery store. Dairy products can show up in some unexpected...

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Allergy Free Foods

Kristi Winkels, RDN, LD — Wed, 08 Feb 2023 03:01:00 +0000

If you have food allergies, allergy free foods are essential for an enjoyable and balanced diet. In this guide, you’ll learn all about foods that are free of common allergens including substitutes for cooking and baking, recipes, and allergy friendly food brands. When my oldest son was diagnosed with multiple food allergies, my number one...

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Thanksgiving With Food Allergies

Kristi Winkels, RDN, LD — Sat, 03 Oct 2009 22:26:23 +0000

Food is the focal point of Thanksgiving making it a challenging holiday for those with food allergies and intolerances. This is our guide to having a delicious and safe Thanksgiving with food allergies. Jump to:Allergy friendly appetizersSaladRoasted TurkeyPotatoesGravyStuffingGreen Bean CasseroleDessertWatch out for cross-contactWrap up Thanksgiving with food allergies can be a challenge, after all, food...

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5 Tips for Packing Road Trip Food

Kristi Winkels, RDN, LD — Sun, 25 Jul 2021 23:51:17 +0000

Planning a road trip? Then you’ll need a road trip food list that includes healthy and satisfying meals and snacks! Road trips are such a fun way to see new sights and spend quality time with the family! But for my family, traveling is complicated a bit by my kids' food allergies. We can’t just...

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Gluten Free Vegan Pasta

Kristi Winkels, RDN, LD — Sun, 12 Sep 2021 19:41:25 +0000

If you’re avoiding wheat, gluten, or eggs, you might think that pasta is off the table. Luckily, there has been an increase in gluten free vegan pasta options available that also happen to be free of the other common allergens. Wheat pasta is a carbohydrate-rich food that provides energy, B vitamins, iron, and fiber, to...

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Allergy Free Protein Powder

Kristi Winkels, RDN, LD — Sun, 04 Jul 2021 12:50:31 +0000

Allergy free protein powder is an excellent way to add protein to meals and snacks but without the top 9 allergens. In this post, you'll learn why protein powder can be useful, how much to use, allergy free brands, and recipes to try. What is protein and why is it important? Protein is made up...

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Gluten Free Fiber (And Why You Need It!)

Kristi Winkels, RDN, LD — Mon, 12 Apr 2021 02:00:11 +0000

If you're avoiding gluten due to a wheat allergy, Celiac disease, or gluten intolerance, finding gluten free fiber sources is an important part of having a balanced diet. Fiber not only makes you feel satisfied with meals but also promotes a healthy digestive system! What is fiber? Fiber is a type of carbohydrate found in...

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Allergy Free Snacks That Kids (And Adults) Love

Kristi Winkels, RDN, LD — Mon, 29 Jan 2018 11:52:40 +0000

When you're eating with food allergies, it can be hard to think of allergy free snacks that are not only safe but also healthy and tasty! Here I provide a variety of snack ideas from nutritious snacks to tasty treats to convenient packaged snacks. What is an allergy free snack? The term "allergy free" is...

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Eating Out With Food Allergies

Kristi Winkels, RDN, LD — Mon, 22 Jan 2018 01:37:46 +0000

In this guide to eating out with food allergies, chefs share their best tips to help you have a safe meal and an enjoyable experience. I've read all of the tips available about eating out with food allergies. That doesn't mean I'm more comfortable or confident in standing up and being heard at a busy,...

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