Eating Healthy 4 Life

Most Common Food Allergies in the United States (2026 Update)

Elizabeth Pecoraro, MS, RDN — Sun, 21 Jun 2026 08:00:41 +0000

When my daughter was diagnosed with multiple food allergies, I quickly learned that some allergens receive much more attention than others. In the United States, nine major food allergens are required to be clearly labeled on packaged foods and account for the majority of food allergy reactions. In this article, we’ll review the top food …

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How to Pack an Allergy-Friendly School Lunch in 6 Simple Steps

Elizabeth Pecoraro, MS, RDN — Mon, 15 Jun 2026 14:20:36 +0000

Packing school lunches can feel overwhelming when your child has food allergies. Between reading labels, finding safe foods, and making sure your child enjoys what you pack, lunch preparation can quickly become stressful. As both a registered dietitian and a food allergy mom, I know how challenging it can be to pack safe, balanced lunches …

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Healthy School Lunches and Snacks for Kids with Food Allergies

Elizabeth Pecoraro, MS, RDN — Sun, 07 Jun 2026 16:40:11 +0000

Packing healthy school lunches and snacks can feel overwhelming when your child has food allergies. As a food allergy parent, I’ve packed thousands of school lunches over the years. When my children were first diagnosed, safety was my only concern. Over time, though, I started asking bigger questions. Were they getting enough protein? Enough variety? …

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Can You Make Pesto Without Nuts? Nut-Free Pesto Recipe

Elizabeth Pecoraro, MS, RDN — Tue, 02 Jun 2026 13:34:06 +0000

Learn how to make an easy nut-free pesto recipe using fresh basil, olive oil, garlic, lemon juice, and Parmesan cheese. Perfect for families managing tree nut allergies and looking for allergy-friendly meal ideas.

Kid-Friendly, Egg-Free Mexican Breakfast Recipes

Elizabeth Pecoraro, MS, RDN — Tue, 26 May 2026 15:01:15 +0000

Looking for kid-friendly egg-free breakfast ideas? These Mexican-inspired breakfast recipes are flavorful, allergy-friendly, customizable, and perfect for families managing food allergies and picky eating.

What to Do When Your Child Has Food Allergies and Becomes a Picky Eater

Elizabeth Pecoraro, MS, RDN — Tue, 19 May 2026 12:00:14 +0000

You finally figure out how to keep your child safe with food allergies, and then suddenly they stop eating the foods you worked so hard to find. They come home from school starving. You open the lunchbox, and the main meal is still sitting there untouched. Maybe the only thing they ate was the chips, …

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Going to Summer Camp With Food Allergies: What Parents Need to Know

Elizabeth Pecoraro, MS, RDN — Tue, 12 May 2026 12:14:39 +0000

Summer camp is something many children look forward to all year long. It gives kids the chance to spend more time outdoors, make friends, build independence, and stay active during the summer months, especially when parents are still working. But when food allergies enter the picture, camp planning suddenly becomes much more complicated. At school, …

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Allergy-Friendly Chocolate Muffins for Birthday Parties (Nut-Free + Easy Swaps)

Elizabeth Pecoraro, MS, RDN — Tue, 05 May 2026 15:07:20 +0000

Birthday parties can be difficult for families managing food allergies, especially when it comes to dessert. Most desserts contain common allergens like eggs, dairy, or gluten, or they may be cross-contaminated with nuts if they come from a bakery. For years, I always sent my kids to birthday parties with their own treat. It was …

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Best Allergy-Friendly Beach Snacks (Ideas for Kids and Families)

Elizabeth Pecoraro, MS, RDN — Thu, 30 Apr 2026 15:47:45 +0000

If you have a child with food allergies, packing for the beach can feel stressful. It is not just about bringing snacks, it is about making sure everything is safe, avoiding cross-contact, and having enough food your child can actually eat. Most families either overpack or feel unsure about what to bring. The good news …

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Celiac Disease Symptoms at 18: Diagnosis and What It Actually Felt Like

Elizabeth Pecoraro, MS, RDN — Tue, 21 Apr 2026 15:31:30 +0000

When someone is newly diagnosed with celiac disease, the biggest challenge is not just knowing what gluten is. It’s understanding what real life actually looks like after the diagnosis, especially when celiac disease symptoms don’t always present the way you expect. So instead of just explaining it, I want to show you. This is a …

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