Top 9 Allergens:

• Wheat
• Milk
• Fish 
• Shellfish 
• Soy
• Egg 
• Peanut 
• Tree nut 
• Sesame

1. Always have safe snacks available 

Pack snacks you know are safe (and preferably, ones you’ve already tested at practice to make sure they don’t upset your stomach), such as fruit, allergy-friendly bars, or nut-free trail mix. 

2.  Always read food labels

Check food labels regularly for alias and/or derivative names of ingredients, allergens, and cross-contamination warnings as formulations change frequently. 

3. Advocate for yourself

Ask about ingredients or share your allergy needs. 

4. Work with a registered dietitian

A sports dietitian can suggest safe alternatives, and help plan pre- and post-game meals and snacks.

5. Expect the best, prepare for the worst

Accidental exposures can happen. Always carry 2 EpiPens and your prescription medications. Educate coaches and teammates on emergency procedures.