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English for Foodies: Navigating Dietary Restrictions at RestaurantsNavigating dietary restrictions -
View all posts by Alexandra Bitonti. Skip to content. August 29, August 26, Alexandra Bitonti. With almost all restaurants having their menus online and so many restaurants aware of the common dietary restrictions, it is easy to take a look and find out what your options are before you arrive for the meal.
Personally, this helps me to not feel like I am being put on the spot for taking too long to decide my order while also allowing me to know ahead of time the exact accommodations I need for my order rather thank asking a lot of questions. If you have trouble finding something on the menu before you arrive, call the restaurant and let them know you have dietary restrictions.
Giving the host notice allows them to let the chef know and often they will do what they can to assist with your dietary needs. Alert the host of your dietary restrictions well before the gathering.
Some individuals are unaware of how to cook for your dietary needs and as the person who knows your restrictions best, it may be better to keep the cooking in your own hands. When this is the best option, offer to bring your own dish! You may even be able to cook it along with the main meal and often times, other guests will not even realize your plate is something different.
When sending in an R. which requires a meal selection, choose the menu item that best fits your dietary needs then add a note of any accommodations needed so the chef is aware. Have a snack before you go!
I have learned it is best to be on the safe side when going to a cocktail party, sporting event, concert, or similar large scale, non-seated dining event. Try as I might to scout out the menu beforehand, sometimes I simply do not know what options will be available to me. When this happens, I find it is best to have a snack before I go.
That way, if I show up and I am unable to eat any of the dishes being served, I will not be left starving; however, if there is something I can have, I am not so full that I cannot enjoy it. This is also important when traveling especially to other countries.
If you are traveling and experience a language barrier, you may not know how to communicate your dietary restrictions. In these cases, it is always best to have a handy dandy snack bag in your suitcase in case you get in a pinch! Likewise, you will need to consider whether eliminating the food completely from the household is best for the entire family.
For instance, if you have both a toddler and a preschooler and one is allergic to milk , it may not make sense to completely eliminate milk from your home.
The same is true if one person in your family cannot have gluten—you may want to find ways to have both gluten-free pasta and bread, as well as whole-grain versions, in your home. Severe food allergies require extra consideration when it comes to the cross-contamination of certain ingredients.
This might mean avoiding products that are prepared in the same facilities as the allergen, or making sure to not use the same utensils to dish up allergen foods and non-allergen foods. Just because someone in your family cannot eat certain foods, that does not mean you have to say goodbye to your favorite foods.
For instance, if your child cannot have peanuts, you might be able to try sunflower seed butter just remember to check for cross-contamination issues. Or, if your child cannot have milk, you might try oat milk or soy milk.
You will even find yogurt made with coconut milk and cheese made with cashew milk. There also are gluten-free grains like quinoa and brown rice and you can often find pasta made with chickpeas.
It will take a few months of adjusting, but there is a huge range of specialty products that can replace traditional favorites.
Nanninga suggests finding a dietitian to kickstart your allergy-friendly journey, if possible. Additionally, resources like Thrive Market are great for ordering specialty products. You can't underestimate the importance of reading a label. Even if your family has eaten the food before, it is important to still double-check what's in the food you're buying—manufacturers frequently change ingredients in the products they produce.
It's also important to make sure your family is still getting the vitamins and minerals they need, even while cutting out a certain ingredient. One of the easiest ways to make sure you are keeping your family safe is to stick with whole foods whenever possible. When buying groceries, Nanninga suggests shopping the perimeter of the grocery store , as well as looking for products that have few ingredients.
The fewer ingredients, the less likely there is to be an allergen that falls through the cracks. Let's admit it, some days you just won't feel like cooking.
For this reason, it is important to have a backup plan. This is where your freezer will come into play. Plan a meal prep day where you make one or two recipes that work for your family and freeze them in single portions.
This way, you can fall back on them when you need to get a safe meal on the table in a hurry or you are going to be away from the house and someone else will be feeding your child. One option might be a chili or other soup recipe made with safe ingredients—like ground turkey, beans, tomatoes, onions, garlic, and shredded carrots.
Then, on the day you need it, you can simply pull it out of the freezer and drop it in the crockpot. Just serve the chili over rice with corn and avocado on the side and voila!
Dinner is ready to go. Set up a meal plan and let this be your guide, suggests Nanninga. Plus, making a menu can help make dinner prep much more manageable and organized, says Silber. Fortunately, that is rarely the case. Instead, all you need to do is pick a protein or side the entire family can have and build your meal from there.
You also can consider making a deconstructed meal that accommodates everyone's allergies and preferences, suggests Silber. You also can set up a taco bar or put together options for a grain bowl. Offer rice, quinoa, or cauliflower rice along with a protein and a variety of vegetables.
You also plan a pizza night and allow each person to make their own with their favorite toppings. If someone cannot have gluten, there are a number of pre-made cauliflower crusts available, or you can make your own. An omelet bar assuming your child is not allergic to eggs , deconstructed stuffed peppers, or a Mediterranean platter are all fairly easy, safe meals for allergies.
and carbohydrates," says Silber. If you have a child or family member with food allergies or other health concerns, you need to be aware of the risk of cross-contamination—especially if you have decided not to completely eliminate the food from your household. The Food Allergy Research and Education organization recommends that you have separate cookware—like pots, pans, cutting boards, knives, and other utensils—for preparing food without that allergen.
If buying separate items is not possible, you can make sure you wash them in hot, soapy water before using them. You also will need to take steps to keep your food-allergic child or family member's food free of cross-contamination while prepping the meal, too.
For instance, if you are serving whole grain pasta for the entire family and chickpea pasta for your child with celiac, you need to be sure to use separate spoons for stirring the pasta and strain them in separate colanders.
Planning meals and feeding someone with dietary restrictions can be exhausting at times. For this reason, it is important to give yourself some much-needed rest when it comes to meal preparation.
For instance, share the meal prep duties with another member of the household—or consider ordering takeout or going out to dinner every now and then.
While eating out when someone has a life-threatening food allergy can seem counterintuitive, it is possible. More and more restaurants are able to accommodate restricted diets.
Many have gluten-free menus and clearly mark menu items that contain food allergies. Even if you don't feel comfortable taking your little one to a restaurant, this does not mean, you cannot go with a partner or friend while a trusted adult stays with your child.
You also should be patient and give yourself time to adjust, encourages Nanninga. Food restrictions can be overwhelming in the beginning. There are alternative recipes and products out there for almost everything. Centers for Disease Control and Prevention. Food allergy.
American Academy of Allergy Asthma and Immunology. Oral allergy syndrome. Celiac disease, non-celiac gluten sensitivity, and food allergy: How are they different? Nationwide Children's Hospital. The importance of reading labels for food allergen avoidance.
Food Allergy Research and Education.
Naviyating more about Herbal hunger management viruses and Navigatinng for COVID, Replenishing essential nutrients and Navigating dietary restrictions. For those with Naviyating diet restrictions, the holidays can be a stressful time. With so many holiday dietart, the sudden influx Navigating dietary restrictions tempting resrtictions forbidden food Navigating dietary restrictions can be djetary to Navifating. But with the right mindset, plan and willpower, you can be ready for anything — from fielding a horde of questions about your diet choices to staring down a piece of triple-chocolate cake. Dietary restrictions come in many forms. Some come from chosen diets such as vegetarianism, veganism and Paleo, while others are necessary due to preexisting conditions like lactose intolerance, celiac disease and diabetes. By following this simple guide, you can arm yourself with the knowledge it takes to make this holiday season a little bit easier.
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The problem is, sugar seems to sneak its way into many of our foods like sauces, yogurt, and of course sweets. If you miss the sweet stuff, try out these sugar-free replacements: No-Bake Chocolate Power Treats , Baked Gingerbread Energy Bars , or Mango Smoothie.
All of the content and media on Lifesum is created and published for information purposes only. It is not intended to be used as a substitute for medical advice or treatment.
Users should always consult with a doctor or other health care professional for medical advice. Reducing Sugar Consumption to Prevent and Control Noncommunicable Diseases in the Eastern Mediterranean Region Publications NCDs.
If you have or think you are at risk of developing an eating disorder, do not use the Lifesum app and seek immediate medical help. Sorry, this site requires that you have a modern browser with JavaScript enabled. Navigating Dietary Restrictions with Confidence Your Guide to Allergen-Free and Specialized Meal Planning with recipes from the Lifesum App.
What is a dietary restriction? Try some of these simple swaps for animal products: Lentils instead of meat Tofu instead of eggs Tempeh or seitan instead of chicken Nut butter instead of butter Hummus instead of mayo Bean or veggie burger instead of burger Try starting your day with this delicious Toast with Scrambled Tofu , enjoy Vegan Taco Soup as a main meal, and dig into Chia Pudding with Berries for a mid afternoon snack or dessert.
Nut-free If you have an allergy, especially if you experience an anaphylactic response, make sure to speak with your doctor. Sugar-free One of the best ways to improve your health is to avoid or limit refined sugar. That way, if I show up and I am unable to eat any of the dishes being served, I will not be left starving; however, if there is something I can have, I am not so full that I cannot enjoy it.
This is also important when traveling especially to other countries. If you are traveling and experience a language barrier, you may not know how to communicate your dietary restrictions. In these cases, it is always best to have a handy dandy snack bag in your suitcase in case you get in a pinch!
If you have no experience cooking in the way your guest needs, look into local restaurants, specialty stores, and bakeries who offer that type of food and special order something. Some guests appreciate the opportunity to bring their own food and welcome sharing their cooking with others.
If you are having a larger party where the food is served buffet style, include a display next to the dish with the name of the dish and a note underneath as to if it fits in a certain dietary category i.
gluten free, nut free, vegan, etc. Share this: Twitter Facebook. Like Loading Published by Alexandra Bitonti. Previous post Travel Tips: Sharing Hotel Rooms. Leave a comment Cancel reply. Comment Reblog Subscribe Subscribed.
Centers for Disease Control and Prevention. Food allergy. American Academy of Allergy Asthma and Immunology. Oral allergy syndrome. Celiac disease, non-celiac gluten sensitivity, and food allergy: How are they different?
Nationwide Children's Hospital. The importance of reading labels for food allergen avoidance. Food Allergy Research and Education. Avoiding cross-contact. By Sherri Gordon, CLC Sherri Gordon, CLC is a published author, certified professional life coach, and bullying prevention expert.
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Sherri Gordon, CLC. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
Content is reviewed before publication and upon substantial updates. Kristy Del Coro, MS, RDN, LDN. Medically reviewed by Kristy Del Coro, MS, RDN, LDN. Kristy is a licensed registered dietitian nutritionist and trained culinary professional.
She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Consider Each Person's Needs. Look for Substitutes. Learn to Read Labels. Focus on Whole Foods.
Utilize Your Freezer. Prep Ahead of Time.
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