Calorie Tracking with Food Allergies

The Unique Challenges

• Limited food choices — Fewer options can mean harder meal planning
• Specialty foods — Different calorie counts than regular versions
• Hidden allergens — Must read every label
• Eating out difficulties — Limited safe restaurant options
• Social situations — Can't always eat what's served

Calorie Differences in Allergy-Friendly Foods

Substitutes often have different calories:

Gluten-Free Tracking Tips

• GF bread and pasta often have similar or slightly higher calories
• Focus on naturally GF foods: rice, potatoes, quinoa, corn
• Watch out for GF snacks — often high calorie "health halo"
• GF doesn't mean lower calorie — track like any other food

Dairy-Free Tracking Tips

• Unsweetened almond milk is much lower calorie than dairy
• Coconut-based products are often higher in calories and fat
• Watch for added sugars in flavored non-dairy milks
• Many dairy-free cheeses are lower calorie but also lower protein

Nut-Free Protein Sources

If you can't rely on nuts for protein:

• Seeds (sunflower, pumpkin) — similar nutrition to nuts
• Sunflower seed butter — nut-free PB alternative
• Eggs — versatile and allergen-free for most
• Legumes — beans, lentils, chickpeas
• Meat and fish — naturally nut-free

Eating Out Safely

• Call ahead — Ask about allergen protocols
• Check menus online — Many list allergens
• Choose simple dishes — Grilled protein + vegetables
• Communicate clearly — Don't be shy about allergies
• Have backup options — Pack snacks just in case

Building Safe, Balanced Meals

Focus on whole foods that are naturally free of your allergens:

• Proteins: Meat, fish, eggs (if tolerated), legumes
• Carbs: Rice, potatoes, quinoa, GF oats
• Fats: Olive oil, avocado, seeds
• Vegetables: All fresh vegetables
• Fruits: All fresh fruits

The less processed your diet, the fewer hidden allergens to worry about.