Following the guide below can help you prepare a meal for someone with food allergies or other special eating needs. Hidden sources are not as elusive as they were before it became mandatory to list, in plain language, ingredients derived from the "Big Eight" allergens. But you still need to read labels. We’ve simplified that job by identifying some foods in which these risky ingredients are common.

We also offer ways to modify favorite dishes so all can enjoy them. Note: The information in this chart is not a substitute for professional medical advice. Since allergies and intolerances are quite variable, it’s best to ask your guests about their specific restrictions before you start planning a dinner menu.

The Big Eight	Foods to Avoid	Common Hidden Sources	Delicious Swaps and Recipes
Milk Also relevant to: * people with lactose intolerance (though many can tolerate yogurt and aged cheeses) * vegans	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.	Deli meats and hot dogs, veggie burgers, sorbet, canned tuna, chocolate, nondairy creamers, commercial breads and rolls, salad dressings and mayonnaise.	* 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. * Chile Pesto recipe
Egg Also relevant to: * vegans	Eggs. Note: Some people are so sensitive to egg proteins that cooking fumes can stoke an allergic reaction.	Ice creams, egg substitutes, pastas, candies, hot dogs, meatballs, breads, rolls and other baked goods, mayonnaise, meringues, marshmallows, nougat and marzipan.	* Sub mashed avocado, hummus or tapenade for mayo on sandwiches. * Scramble tofu with salsa, black beans and a little cheese. * Make your own frozen yogurt instead of eating commercial ice cream. (Berry Frozen Yogurt recipe)
Peanut	Peanut butter, mixed nuts, beer nuts, peanut oil. Note: Experts often caution those with peanut allergies to avoid tree nuts, due to cross-contamination risks. Plus, about one-third of those with an allergy to peanuts (which are legumes like beans) have or will develop an allergy to one or more true nuts, which grow on trees.	Sauces used in ethnic—Asian, African and Mexican—meals (e.g., mole), candy, chocolate, sunflower seeds and nut butters (which often are processed on shared equipment, so read labels to find ones that keep peanuts separate), some natural and artificial flavors and many other foods (i.e., read labels of all processed foods).	* Dip apples in a little honey instead of peanut butter. * Pop some popcorn when craving a crunchy, salty snack. (Cheesy Popcorn recipe) * Think outside the peanut butter-sandwich box: try turkey-cranberry, Cheddar-chutney or goat cheese roasted red pepper.
Tree Nuts	Walnuts, almonds, cashews, pistachios, pecans, Brazil nuts, hazelnuts, chestnuts, macadamia nuts, pine nuts, and more. Note: Experts often caution those with tree nut allergies to avoid peanuts too. (See explanation above.)	Cereals, chocolate, candies, marzipan, nougat, mortadella, pesto and some natural and artificial flavors (i.e., read labels of all processed foods).	* Mix your own nut-free trail mix with a variety of favorite cereals, raisins and banana chips. * Try whole-grain croutons in salads to mimic the crunchy texture of nuts. (Whole-Wheat Skillet Croutons recipe)
Fish Also relevant to: * vegans	Fish including tuna, salmon, catfish, and more. Note: Experts often caution those allergic to fish to be aware of cross-contamination risks of eating shellfish and other seafood.	Caesar salad dressings (many contain anchovy paste), Worcestershire sauce, fish sauce, caponata, imitation crab meat (a.k.a., surimi).	* Blend olives and sun-dried tomatoes into cream cheese as a substitute for smoked salmon on a bagel. * Prepare canned chicken as you would canned tuna. (Sweet & Sour Chicken recipe)
Shellfish Also relevant to: * vegans	Shrimp, crab, lobster, crawfish, and more. Note: Experts often caution those allergic to fish to be aware of cross-contamination risks of eating fish and other seafood.	Fish stocks, flavorings (anything labeled "natural and/or artificial flavorings" may contain fish by-products).	* Try risotto cakes instead of crab cakes. (Rice and Corn Cakes with Spicy Black Beans recipe) * Stir up a festive paella using a variety of meats and veggies instead of shellfish.
Soy	Soymilk, tofu, tempeh, edamame, soybeans, soy protein isolate, soy sauce, soy nuts, TVP or textured vegetable protein (defatted soy flour), tamari, miso.	Tuna, deli meats, hot dogs, vegetable broth, vegetable starch, textured vegetable protein, cereals, infant formulas, sauces, soups, many vegetarian products.	* Make a stir-fry with seitan (wheat gluten) or chicken, plus veggies, ginger and garlic (skip the soy sauce!). * Try paneer (pressed Indian cheese) in your curry. * Enjoy fortified rice milk on cereal. * Dairy-Free Banana Rice Pudding recipe
Wheat Also relevant to: * people with celiac disease	Wheat-based pastas, cereals, breads, bran; wheat germ, wheat berries, semolina (a type of wheat used to make pasta), kamut (used in cereals, crackers and pasta), bulgur, seitan.	Ice creams, bouillon cubes, potato chips, deli meats, French fries, soy sauce, many processed snacks (too many to list), breadcrumbs, couscous, spelt, hot dogs.	* Experiment with different pastas, including those made from corn, brown rice and quinoa. (Quinoa with Latin Flavors recipe) * Switch from flour to corn tortillas. * Use rice noodles for Asian-inspired dishes.