The Issue
A decent-sized Thanksgiving turkey takes a few hours to cook in the oven. It’s not only how long you cook it, but at what temperature you set the oven. It’s important that your bird reach the proper cooking temperature so you kill potentially harmful bacteria (e.g. salmonella) that lurk in the meat and its juices.

In the past, stuffing a large turkey has been linked to salmonella outbreaks. People weren’t cooking their turkeys at the right temperature for the proper amount of time. Plus, jam-packing the turkey’s cavity with stuffing affected the cooking (it tougher to kill bacteria when a bird is overstuffed) and made for a disastrous combination. Worse still, when you remove stuffing from a bird that hasn’t been cooked properly, chances are the stuffing is not safe to eat either because it might be contaminated. Yikes!

The Solution
The USDA recommends buying frozen pre-stuffed turkeys since these birds undergo inspection to make sure they are handled properly. However, you shouldn’t thaw these turkeys; you’re supposed to cook them from a frozen state. The USDA strongly advises against buying fresh pre-stuffed turkeys since they’re handled by multiple people and have a higher chance of being contaminated.

If you decide to make your own stuffing, you can either cook and serve it on the side or follow these USDA guidelines to safely stuff a turkey:

Step 1: Prepare Stuffing Safely
If you’re using raw meat, poultry or shellfish to make your stuffing, cook those first, add them to your stuffing mix and then immediately stuff your bird. If you’re preparing the stuffing ahead of time, cool it immediately and placed it in shallow containers in the refrigerator. Pre-cooked and cooled stuffing should not be used for the turkey — eat this separately.

Step 2: Stuff Loosely
Cook stuffing and immediately place it in your turkey’s cavity. Stuff loosely — about 3/4 cup per pound of turkey. Don’t stuff turkeys that will be grilled, smoked, fried or microwaved.

Step 3: Cook Immediately
Don’t let your turkey sit out at room temperature — that gives pesky bacteria a good opportunity to grow. Once you’ve stuffed your bird, immediately cook it in an oven that’s set no lower than 325 degrees Fahrenheit. For a list of cooking temperatures per pound of meat, check out this good USDA list.

Step 4: Check the Temperature
You want to make sure the internal temperature of the turkey reaches at least 165 degrees Fahrenheit. To check that, place a thermometer in the innermost part of the thigh, the wing and the thickest part of the breast.  If you check and the turkey hasn’t reached the proper internal temperature, continue cooking it. Don’t remove the stuffing at this point because you think it might speed up cooking. It’s already been contaminated with the turkey’s bacteria and needs to keep cooking to kill it off.

Step 5: Let It Stand
Once cooked, take the turkey out of the oven and wait 20 minutes — you can now take the stuffing out and carve this bad boy.

Step 6: Holding Time
Eat cooked turkey within two hours and promptly refrigerate any leftovers. Slice leftover turkey and store in shallow containers (don’t just shove the whole bird, loosely wrapped, back in the fridge). Be sure to use up those leftovers within three to four days.

TELL US: How do you handle your stuffing?

Aluminum
More than half the cookware sold today is made of aluminum. These pieces are usually coated with a nonstick finish or treated to harden the surface and make it scratch-resistant. If you have an old non-coated aluminum pot or pan, chances are it will start showing wear sooner or later (this is known as “pitting”); you might start chowing on metal flecks, too. If you keep cooking with it, this can add too much aluminum to your food, a potentially toxic situation.

A warning: If you use aluminum cookware, don’t store acidic foods — lemon juice, tomato sauce, oranges vinegar, etc. — in it. Extended exposure to acidic dishes can leach more aluminum into your food. If you’re prepping soups, sauces or other longer-cooking recipes that contain acidic ingredients, choose anodized aluminum cookware. Anodization is a process that hardens the surface of the cookware, making it non-stick, scratch-resistant and easy to clean.

Our Pick: Infused Cookware set by Calphalon

Stainless Steel
Made from a combo of iron and other metals, this go-to metal is durable and won’t corrode or tarnish. Some stainless steel contains chromium and may also have nickel, molybdenum or titanium, which boost its resistance to damage from high temperatures and scratching.

Because stainless steel doesn’t conduct heat evenly, most pots and pans have copper or aluminum bottoms. Like with aluminum pots, don’t keep your acidic or salty foods in stainless steel cookware for long periods or you risk damaging them.

Lots of home chefs prefer all-clad stainless steel. “Clad” means “three ply,” which consists of an aluminum or copper base layer sandwiched between layers of stainless steel so the heat is more evenly distributed. Although it’s pricey, my All-Clad set is worth it!
Our Pick: Stainless Steel Cookware by All-Clad

Copper
Copper is a great heat conductor and excellent for range-top cooking. Many cooks like to use it for delicate sauces and foods that need to reach exact temperatures. Copper cookware is typically lined with tin or stainless steel for safety; the FDA warns against using unlined copper pots since the metal easily leaches into acidic foods. If you’ve been cooking with unlined pots, go to your doctor if you suspect you’ve overloaded on copper — symptoms include nausea, vomiting and diarrhea.
Our Pick: Try-Ply Copper by Calphalon

Iron
Cast iron is strong, inexpensive and evenly conducts heat — this makes it good for browning, frying and baking foods. Cooking with these heavy pots and pans leaches iron into your food, which, in this case, is a good thing. Using unglazed cast iron typically adds about twice the amount of iron. You don’t want to store your food in this cookware, but cooking with it once or twice a week can be a nice iron supplement to your diet (especially for those with iron-deficiency anemia).
Our Pick: Cast iron skillet by Lodge

Enamelware
Some aluminum, iron and steel has an enamel coat, which makes it stain and scratch resistant. It also doesn’t pick up food odors. In the 1970s, the FDA detected that enamel cookware might cause cadmium toxicity — after that, the U.S. banned these products. These days, you’ll find cadmium-free enamelware available. The FDA continues to test cookware to make sure we’re not exposed to excessive metals while using them.
Our Pick: Enameled Dutch Oven by Le Creuset

Nonstick Pans
While convenient for cleaning, many nonstick coatings wear away with hard use — you may even get pieces that chip off. The FDA claims that these particles don’t pose a health hazards. Research has also suggested that heating coated pans for long periods of time at high temperatures leads to off-gassing potentially toxic fumes, which has scared some away from nonstick. From what I’ve found, these fumes are less toxic than those given off by ordinary cooking oils.
Our Suggestion: Don’t overheat your nonstick cookware and only use appropriate utensils with them (no metal spatulas or spoons, which can damage the surface). Replace them when you notice scratching or the nonstick coating is chipping off.

Utensils
What you cook with affects your pots and pans, too. Metal tools can damage even the nicest cookware, but don’t turn to the cheap plastic utensils either — they’ll melt right into your meal. Use wood spoons and silicon spatulas to preserve your pots and keep food safe.
Our Pick: Slotter Turner by Henckels

TELL US: What do you cook with?

The Problem
Ever been apple picking? If so, you probably remember seeing fallen apples everywhere and maybe even tripping over a few. These gems don’t go to waste — some farmers collect the usable ones to make the bottled cider that we all love. Of course, you’re not the only one tripping over those fallen bits; animals often graze in apple orchards and fields — just think about what else they’re getting on those apples.

Pasteurized vs. Unpasteurized
Most cider is perfectly fine; it’s the unpasteurized stuff you want to be mindful of. After the apples are picked (or picked up), many commercial cider makers heat their liquid to kill the bad bacteria. Some smaller farms may not have the money to invest in pasteurization equipment or feel that pasteurization ruins the taste of the cider, so they sell it unpasteurized. Unpasteurized cider was linked to numerous outbreaks of E. Coli and Salmonella in the late 1990s.

Making It Safe
What’s a cider lover to do? Dana has a farm near her home where they do pasteurize their cider, but when I went apple picking a few years back, I saw a large note on the container indicating that the cider was not pasteurized. Ever since those outbreaks a decade ago, the FDA has required unpasteurized cider products to have a clear label. If you see one, it likely says “This product has not been pasteurized and, therefore, may contain harmful bacteria that can cause serious illness to children, the elderly and persons with weakened immune systems.” Your local farm stand may not advertise it one way or the other. When in doubt, check the labels and ask.

While a sip of unpasteurized cider here or there might be harmless, keep in mind what the FDA notice says — don’t serve any unpasteurized foods to high-risk folks like older adults, infants, young kids, pregnant women and those with a weakened immune system. If you do buy some unpasteurized cider, freezing or refrigerating it will not destroy the harmful bacteria, but boiling the cider for 10 minutes will. Added bonus: pasteurized cider lasts longer (up to three weeks in the refrigerator).

How To Wash Your Hands
It’s not hard, we promise. Just follow these five basic steps:

1. Wet your hands. Turn on the water to as hot as you can stand it and wet your hands.
2. Apply soap. Many folks like to apply soap first and then wash it away when they turn on the water. Soap needs to be used on wet hands to work. You’ll be able to see suds if you’re doing it right.
3. Rub your hands together. Make sure to scrub between your fingers and up your forearm. Some people teach their kids to sing “happy birthday” twice, which covers the recommended, 20-second lathering and scrubbing time.
4. Rinse thoroughly.
5. Dry your hands. No, not on the kitchen towel you use to dry dishes, carry hot plates or clean off the counter! Do that and you’ll dirty your clean hands again. Dry hands on a designated hand towel or use a paper towel.

When To Wash Your Hands
If you’re preparing food, you need to wash your hands properly every time you come in contact with and potentially contaminate them. Remember: you’re hands are your number one kitchen tool and you need to make sure they are clean at all times. Here are some situations when you definitely need to wash those hands:

• After using the restroom (many folks forget!)
• After touching raw foods like meat, eggs, fish
• After talking on the phone
• After taking a break
• After sneezing, coughing or scratching yourself (even brushing your hair away)
• Before and after eating

What About Hand Sanitizers?
Lots of stores sell clear liquid that you can apply to your hands to help reduce bacteria. These hand sanitizers are not meant to replace hand washing. However, you can use them after washing your hands or in a pinch (say, at a picnic with no bathroom nearby). I often use them after I get off the subway or in my car on the way home from work. You don’t want to use hand sanitizers every minute of the day — no more than 8 to 10 times daily is suggested. If you overuse the sanitizer, bacteria can remain on your hands and won’t be killed.

For more info on hand washing, check out this informative CDC video or have your kids watch this PBS Kids video explaining how germs get around.

Big (and Little) Warning Signs
It sounds simple, but hot food should be hot and cold food should be cold. You shouldn’t sit down to eat your plate of food only to find everything lukewarm. Check that steam tables are used properly. Food trays should sit securely in a warming pocket, not stacked one on top of the other. Same goes with the cold stuff. Refrigerated foods like milk, butter, cheese, cold cuts should all be on ice and kept chilled. If you find they aren’t, skip them.

Another pet peeve is serving utensils. It always seems like someone made off with the mashed potato ladle. Buffets should have long-handled serving spoons for each item — no mixing, no sharing, period. (Just imagine if you have a food allergy and someone cross-contaminates!) Size matters, too. At one buffet, I saw diners dishing out ketchup with a teaspoon. I went without once I thought about how many hands had been in that ketchup. Gross.

Proper Etiquette
Buffets inspire bad habits — overeating and generally making a mess. To keep everyone’s meal bacteria-free and healthy, keep these tips in mind:

• Grab a new plate. You may not want to waste plates, but get a fresh one for every food trip. You’ve dipped your fork back and forth on that plate and spread around your saliva (and germs!). That saliva can then get on the serving spoon when you dish out some more green beans. There’s a reason your empty plates disappear so fast. The restaurant wants you to use newly washed plates so no one gets sick.
• Go up with your kids. I love kids (I have 3), but they can get into everything. Whether at the supermarket hot bar or an all-you-can-eat seafood place, kids will pick something up, taste it, dislike it and put it back.
• Ask if you don’t know. Not sure which is the low-fat dressing? Don’t taste test; ask the server. Of course, a smart restaurant will label their foods. If you’re not sure you’ll like it, dip a little on your plate to sample. (I once saw a diner taste food right off the serving spoon!)

TELL US: What’s your best or worst buffet experience?

]]> http://blog.healthyeats.com/blog/2009/09/11/safety-tip-buffet-etiquette/feed/ 34 http://blog.healthyeats.com/blog/2009/09/04/safety-tip-packing-foods-for-your-cookout/ http://blog.healthyeats.com/blog/2009/09/04/safety-tip-packing-foods-for-your-cookout/#comments Fri, 04 Sep 2009 14:00:57 +0000 Toby Amidor http://blog.healthyeats.com/?p=9168
The Labor Day holiday is all about barbecues, beaches and picnics. Don’t let spoiled food spoil the fun. Try these tips for keeping your goodies at the right temperatures while you enjoy the summer sun.

Packing Up
If you don’t have a cooler, buy one. In fact, buy a few medium-sized ones, and keep them handy for any outdoor dining (whether in your own backyard, at a friends, at the beach or at the park). If you’re having a barbecue somewhere, that mean you’ll be toting along raw meats; sometimes they end up sitting in your car or sitting around for several hours until chow time. Make sure to keep raw foods and ready-to-eat salads cold (get some ice packs for those coolers); bacteria love hot weather!

Three Things to Remember
To keep your food safe for your cookout, here’s what to do:

1. Separate: Use at least two coolers — one for raw meats and one for your ready-to-eat salads and cut-up fruits and veggies. Don’t place raw meats, fish and chicken in the same cooler as veggies, fruits or salads. You could end up with burger juice as your salad dressing — ick!
2. Wrap: Wrap each type of food separately so meat drippings don’t get on everything else. Make sure to tightly seal the bags so juices can’t escape.
3. Batch cook: Don’t cook everything up at once. Cooked food shouldn’t be in the sun for more than an hour. Instead, take a headcount on who’s hungry and start grilling small amounts at a time. Leave the extra raw meats in the cooler (or the fridge if one’s nearby) until you’re ready to grill them up.
More info on grilling food safely:
• 8 Grilling Safety Tips You Need To Know
• Using a Thermometer

This is the first post in a weekly series we’re doing in honor of National Food Safety Education Month.

]]> http://blog.healthyeats.com/blog/2009/09/04/safety-tip-packing-foods-for-your-cookout/feed/ 2 http://blog.healthyeats.com/blog/2009/05/20/grilling-safety-decreasing-the-cancer-risk/ http://blog.healthyeats.com/blog/2009/05/20/grilling-safety-decreasing-the-cancer-risk/#comments Wed, 20 May 2009 12:00:34 +0000 Toby Amidor http://blog.healthyeats.com/?p=5631
These days, everything causes cancer, it seems — grilling is no different. Now, we’re not suggesting you never grill (believe me, I love grilling), but there are a few steps to take to make it safer.

Cancer Risk #1: HCAs
There are two possible links to cancer when grilling. The first is heterocyclic amines (HCAs), which are formed when amino acids (the building block of proteins) and creatine (a compound naturally found in the muscles of meat) react at high cooking temperatures. Now, grilling isn’t the only way to get HCAs; broiling and frying can do it, too.

Cancer Risk #2: PAHs
The other cancer-causing substance is polycyclic aromatic hydrocarbon (PAH), which forms when fat from grilled food drips on hot coals or ceramic bricks and produces smoke. The chemical travels in the smoke, which then infuses it into your foods. The higher the heat, the more PAH is formed. Smoking meats can also form higher PAH levels.

Decreasing the Chances
I won’t go into the full science — and they’re still researching risks and any links. There’s need to give up grilling (my husband would never agree to that), but you can takes some steps to play it safer:

1. Trim fat off meats and poultry to reduce the drippings or opt for leaner cuts (read our recommended list). Catch drippings in foil or a pan to decrease extra smoke.
2. Cook at lower temperatures (around 350-400°F) and make sure the flames do not come into direct contact with your food.
3. Don’t overcook food — HCAs and PAHs accumulate more in the blackened part of the food. Yes, char marks are part of grilling’s beauty, but cut burnt sections off.
4. Marinate your meats, poultry and fish before grilling. This reduces the amount of HCAs that can form during cooking. Even marinating for as little as 10 minutes helps. before cooking, remove the food from the marinade and drain for a minute to prevent flare ups.
5. Try certain marinade ingredients. These include vinegar, citrus juice and vegetable oil. Herbs like basil, mint, rosemary, thyme, oregano and sage add flavor and are linked to reduced HCA formation.
6. Turn your food often. According to a recent study, burgers cooked at lower temps but turned every minute can produce 75-95% fewer cancer-causing agents than those turned every 5 minutes or so.

This article mentions research that showed adding a cup of mashed cherries to a pound of ground meat suppressed carcinogen formation by 90%. Hmm, cherry-flavored burgers? I wonder how those would taste.

READ MORE:
• Lean Meats & Recipes for the Grill
• 8 Grilling Safety Tips You Need to Know
• Cookout-Friendly Side Salads
]]> http://blog.healthyeats.com/blog/2009/05/20/grilling-safety-decreasing-the-cancer-risk/feed/ 6 http://blog.healthyeats.com/blog/2009/05/19/safe-grilling-and-smoking/ http://blog.healthyeats.com/blog/2009/05/19/safe-grilling-and-smoking/#comments Tue, 19 May 2009 14:00:42 +0000 Dana Angelo White http://blog.healthyeats.com/?p=5644
Cooking out with the fam and friends is the highlight of any summer, but beware some dangers. Here are our top rules to know before firing up your backyard cooker.

Grilling vs. Smoking
Grilling is relatively quick food prep method, but smoking is all about low and slow. Most grilled foods are cooked at a temperature of at least 400°F. Smoking can be done in special smokers or on a closed grill with a pan of water beneath the meat; average temperatures only reach between 225°F and 300°F. Grilling is considered a direct heat source. Hot grates on the grill come in contact with the food, cooking it. Smoking works through indirect heat — hot smoke surrounds and cooks the food and infuses it with that smoky flavor.

Make sure to check the manufacturer’s directions on grills and smoking equipment for proper instructions for use and cooking fuels. Also, you don’t want these heat sources to be too close to trees, shrubs or your house!

Rule #1: Wash those hands
As many times as I say it—people still don’t do it. Hands should be washed with soap and warm water for at least 20 seconds before touching food. This is sometimes difficult when cooking outdoors but make it a priority to reduce the spread of harmful bacteria. If it’s truly impossible to access a sink, then some hand sanitizer will do the trick.

Rule #2: Defrost safely
Think about what you plan to grill or smoke ahead of time, and place it in the refrigerator to defrost. Make sure meat and poultry are completely defrosted before cooking so the food cooks evenly. Never defrost on the countertop — that’s how bacteria spreads like wildfire. This is especially important for smoking meats because food is usually left in the smoker for hours.

Rule #3: Marinate smart
Marinating adds flavor, tenderizes meat and helps minimize bacterial growth (those guys don’t like very acidic environments and many marinades have highly acidic ingredients like vinegar or lemon juice). Marinating works best for a minimum of 30 minutes. Always marinate in the fridge and keep foods in a tightly covered container to prevent spills. As for leftover marinade, discard or boil it before serving with cooked foods.

Rule #4: Pre-cook immediately
Some folks like to partially cook food in the microwave, oven or stove to reduce cooking time. This should be done immediately before you put the food on the grill or smoker. Letting partially cooked food hang out increases your risk of bacteria growth.

Rule #5: Use a thermometer
Using a meat thermometer is the only sure way to know your food is cooked through. When using a smoker, have a meat thermometer handy and use an oven thermometer inside the smoker to make sure you maintain a proper cooking temperature. FightBac.org has a quick cooking temp guide I always follow.

Rule #6: Don’t leave food sitting around
We’ve all been tempted by leftover burgers and ribs still sitting on the picnic table a couple hours after dinner. Resist! And not just to avoid the extra calories. Keep hot food consistently hot (140°F or warmer). Store cooked meats on the side of the grill rack (not directly over the heat) or in a 200°F oven. No food should sit out at room temperature for more than 2 hours. In hot weather (over 90°F), make it an hour and then toss.

Rule #7: Don’t reuse plates or utensils
Never take cooked food off the grill and place it where the raw meat was. This is a classic case of cross-contamination and can make you sick. Same goes for utensils like tongs, forks and basting brushes you dip in marinades — use separate ones for cooked and ready-to-eat foods.

If you don’t think cross-contamination is a risk, think again. A Milwaukee Sizzler restaurant just settled a lawsuit with the family of a girl who died after eating an E. Coli-tainted watermelon. Where did the E. Coli come from? From ground beef that workers prepared on the same counter as the melon.

Rule #8: Keep it spic & span
When the cooking is done, clean up your grill and utensils well. Use a sturdy grill brush to scrub your grill grates clean (it’s actually easier to do when the grill is still warm) — you’ll get more mileage out of your grill and keep that nasty grime off the next thing you cook.

]]> http://blog.healthyeats.com/blog/2009/05/19/safe-grilling-and-smoking/feed/ 1 http://blog.healthyeats.com/blog/2009/05/01/thermometer-food-safety/ http://blog.healthyeats.com/blog/2009/05/01/thermometer-food-safety/#comments Fri, 01 May 2009 12:00:43 +0000 Toby Amidor http://blog.healthyeats.com/?p=4839
Undercooked food just makes me sick! Literally. Lots of other people, too. Most folks blame food illnesses on a stomach bug or the flu, but often the cause is your own food. A thermometer is good weapon for killing off pesky food bacteria.

A Must-Have
According to public health research, we had 5 times the number of harmful bacteria in our food in 2000 than in 1942. With food being processed in large amounts, stored for months and passing through many hands, it’s no wonder why.

Many of us rely on visual cues to tell a meat’s “doneness” — the inside of the burger is brown or juices run clear. According to a USDA test, 1 out of 4 hamburgers will turn brown in the center before they reach a safe cooking temperature — that’s a 25% chance that your food still has harmful bacteria after you cooked it! The only sure way to know your food is by measuring the temperature.

Using a Thermometer
Don’t just jam it in — there’s a technique to this. First, make sure to review the manufacturer’s instructions (yes, read the directions!) and find a thermometer that can be calibrated and easily cleaned after each use (just wash it and wipe it down with an alcohol swab).

To check a food’s temperature, you place the thermometer’s sensing area — the bottom 2 inches usually — into the food. Remember, you want to get the temperature on the inside. Every food has a different cook temperature, too. (This USDA Fact Sheet lists some common ones.)

Dial Thermometers
Traditional, bi-metallic coil thermometers are cheap, require no battery and are easy to find and read. Some may take up to 10 seconds to read, but newer models give instant feedback. This model is similar to what my culinary students used and is only around $9. There are “oven safe” models that you can leave in a roast while cooking — those are a few dollars more.

Digital Thermometers
These thermometers are battery-operated and can read temperatures typically within 2-5 seconds. This makes it easy to check several places to make sure the food is cooked through — great for large items like roasts and turkeys.

There are many models available, but I like this simple, digital one, which sells for $16.95. If you’re planning to cook out a lot this summer, you may want to invest in a more sophisticated digital thermometer that has the list of cooking temperatures built right in. A digital fork thermometer is another good option when roasting and grilling.

Disposable Thermometers
These are perfect for on-the-go cooks. The strips change color once the meat has reached the pre-set temperature (indicated on the strip). They’re not ideal for use on larger or thicker cuts of meat, though — the probe is too short.

Specialty Thermometers
A digital or dial thermometer should cover most of your cooking needs, but here are some other specialty thermometers you might investigate further: candy and deep-fry thermometers, chocolate spatula thermometers and microwave thermometers.

]]> http://blog.healthyeats.com/blog/2009/05/01/thermometer-food-safety/feed/ 1 http://blog.healthyeats.com/blog/2009/04/30/nut-allergies/ http://blog.healthyeats.com/blog/2009/04/30/nut-allergies/#comments Thu, 30 Apr 2009 14:00:12 +0000 Dana Angelo White http://blog.healthyeats.com/?p=4854
Nut allergies are serious business. Millions of Americans have them. Not only can reactions be life-threatening, but it’s tough even knowing which foods contain nuts these days. Even if you’re not allergic, it’s good to know the basics to keep dinner guests, kids and your co-workers safe.

Peanuts vs. Tree Nuts
Peanuts are actually not nuts at all — they’re a type of legume, so they’re more like a bean than a nut. This is why some people may be allergic to peanuts and not tree nuts such as walnuts, almonds, pistachios, cashews and pecans.

Aside from steering clear of nuts and nut butters, those with allergies need to be mindful of a variety of other foods. Peanuts are commonly found in many Asian foods, candies, chili, soups, baked goods, marzipan and other sweets. You’ll find tree nuts in barbecue sauces, cereals, crackers, salad dressing and ice cream. You should also avoid natural extracts, such as pure almond extract, because they too may trigger an allergic reaction.

Allergic reactions can be a mild as a rash or a life-threatening medical emergency called anaphylaxis. Levels of sensitivity also vary; for some people, as little as 1/100th of a peanut or the aroma of peanuts can cause a reaction, but for others, it might be a slight reaction. Keep that in mind if you have a dinner guest or family member with allergies — you may think you’re keeping dangerous foods separate, but be sure to warn them just in case.

What To Look For
Americans have become much more vigilant to food allergies in recent years. Thanks to the Food Allergen Labeling and Consumer Protection Act, all food labels must include a disclaimer stating clearly if a food contains peanuts and tree nuts (or other common allergens such as wheat, milk and soy). Labels must also indicate if a food was processed in a facility that also processes potential allergens. All this labeling helps take the guesswork out of what foods are safe to eat if you have a food allergy. As you can see from this WebMD chart, it’s not always obvious what foods may contain nuts.

Nut-Free Environments
If you or a loved one has a food allergy, you probably run a tight ship at home, but there’s still a whole wide world out there. Some schools and workplaces are banning nuts outright to help. It may seem inconvenient to some, but it’s better safe than sorry for others. (Note that only about 150 people die each year from nut-allergy complications in America.) If your office decides to become nut-free, it’s for a good reason. Try to be as understanding as possible — and just enjoy your PB&J at home (or make them with soy nut butter instead).

Risks of Cross Contamination
Aside from foods that contain nuts (or are processed around nuts), it’s also important to avoid cross-contamination when cooking or eating nuts when you are around someone who is sensitive. Here are a few simple rules I always keep in mind:

• Wash hands thoroughly after cooking with or handling nut products
• Clean utensils well between uses — for example, don’t dip the same knife in the peanut butter and jelly jars.
• When dining out, make sure to ask your server about sauces, desserts and other foods that may contain or be served with nuts

Replacing the Nutrients from Nuts
We love nuts because they’re great sources of vegetarian protein, fiber and healthy fats. That doesn’t mean those with nut allergies should go without — you can get that stuff from other foods. Soy products of all kinds, including tofu, edamame, soy crisps and tempeh, are great plant sources of protein. Whole grains such as brown rice, oats and whole wheat also contain some protein and fiber. Healthy fats from olive oil and flax seed can provide the same heart-healthy unsaturated fats found in nuts. Walnuts are well-known for their omega-3 fat content, but flax is a great source of this nutrient.

Nut-Free Snacks
Nuts are a common snack food, but it’s a good idea to have other snack alternatives for play dates or guests. Here are a few healthy and delicious ones:

• Fresh fruit cut up for on-the-go or frozen for a cool treat
• Dried fruit or fruit leathers
• Vegetable strips with hummus or light salad dressing
• Whole-grain crackers with low-fat cheese or sunflower seed butter
• Trail mix with dried fruit, puffed rice and seeds
• Smoothies
• Soy products — soy nut butter, dried soy nuts
• Hard boiled eggs

For more information on food allergies, visit the FDA website or the Food Allergy and Anaphylaxis Alliance.

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