Allergens
General educational information only; not medical or nutrition advice.
ALLERGEN GUIDE
Food allergies & suitable swaps
The nine major U.S. allergens are milk, egg, fish, crustacean shellfish, tree nuts, peanuts, wheat, soy and sesame. Peanuts and tree nuts are separate flags; recipes name the specific fish and tree nuts used.
Read the flags and labels
Flags cover the base ingredients. Prepared foods vary: read the complete label every time and ask the maker if unclear. Other foods can cause reactions too; mustard, celery and coconut are separately named where added. Coconut is not in the current FDA tree-nut list. Check every side, topping and training-day addition too.
Choose a tolerated alternative
Start with the recipe's swap panel and check every replacement; one allergen can be replaced by another. Lactose-free cow's milk still contains milk protein. Swaps change protein, energy, texture and cooking; printed nutrition covers only the base. Ask your clinician or dietitian about individual choices.
Keep preparation separate
Use clean hands, surfaces, utensils and storage. Shared blenders, toasters, spreads and team snacks can transfer allergens. Picking out nuts or cooking does not reliably remove allergens. Follow the person's allergy action plan. A missing flag does not certify a dish as safe.
Ingredient flags
Mustard, celery and coconut are identified when deliberately included. Other foods can also cause reactions; these flags are not an exhaustive clinical assessment. Coconut is not included in the current FDA tree-nut list.
Sources
This cookbook supports meal planning for training and competition. It is not a substitute for professional medical or nutrition advice. Discuss health concerns, dietary restrictions and weight changes with a qualified health-care professional. Younger athletes should involve a parent or guardian.