Guide to Food Allergies and Special Eating Needs

By EatingWell Editors, "What-they-can-eat cheat sheet," September/October 2007

The 8 most common food allergies and how to eat around them.



  • people with lactose intolerance (though many can tolerate yogurt and aged cheeses)
  • vegans

Foods to Avoid: Cow’s milk and all food products—including butter, buttermilk, cheese, cream cheese, cream, half and half, ice cream, cottage cheese, yogurt, pudding, sour cream—made from it. Plus, many (but not all) people who are allergic to cow’s milk are sensitive to proteins in goat’s milk and sheep’s milk too.

Common Hidden Sources: Deli meats and hot dogs, veggie burgers, sorbet, canned tuna, chocolate, nondairy creamers, commercial breads and rolls, salad dressings and mayonnaise.

Delicious Swaps:

  • Substitute an equal amount of rice milk, soymilk or almond milk in recipes.
  • Blend soy yogurt into smoothies.
  • Make a cheeseless pesto.
  • Bake cookies with nonhydrogenated margarine, soy/rice milk, dairy-free chocolate chips.

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