Gluten and Dairy-Free 72-Hr Kit Food List

My friend Donna sent this to me.  It is a list of food items for a 72-hr emergency kit.  This is a great kit to have on hand in case you lose all power, have to evacuate due to weather conditions, or come across any other emergencies.  Especially with food allergies, emergency shelters will be hard pressed to be able to accommodate your needs (especially if you are also allergic to gluten...I can't imagine!).  I plan on updating my 72-hr kit this month:)  (Note:  With a dairy-only allergy, you can add things like graham crackers or teddy grahams (double check labels!!!), saltine crackers, dairy-free granola bars and the like, if you want to supplement your food.  You can also substitute soymilk or rice milk for the almond milk.)

Gluten & Dairy Free 72 hour kit (Compiled by J. Dalley)

Contents:

3 Larabars
1 pkg Lundberg Rice Cakes
1 bag of GF Granola (like Bakery on Main)
4 Beef Jerky
1 Can of Chicken or Tuna
1 box of Mary’s Gone Crackers
2 cans of Dinty Moore Beef Stew
1 can of Hormel Chili
2 Applesauce
2 Canned Fruit
3 Fruit Leather
3 Fruit Roll-up or Fruit Snacks
2 boxes of raisins
2 boxes of Pacific Almond Milk
1 juice box
1 container of Country Time Lemonade
1 jar of Peanut or other Nut Butter
1 small jar of Honey
1 gallon of water
1 Big-E Cup of Eclipse Gum
Condiments: Jelly, Mayo, Mustard, Pickle Relish

Menu:
Day 1
Breakfast: 1 Larabar, 1 Applesauce
Lunch: 2 Beef Jerky, 1 Canned Fruit
Dinner: 1 can of Beef Stew, 4 crackers
Snack: 1 box of raisins, 1 fruit leather, peanut butter & honey, gum
Drink: Almond Milk, Lemonade/Water

Day 2
Breakfast: 3 Rice Cakes w/ Jelly, GF Granola
Lunch: Chicken Salad w/ crackers
Dinner: Chili, 4 crackers
Snack: 2 fruit roll-up/fruit snacks, peanut butter & honey, gum
Drink: 1 juice box, Lemonade/Water

Day 3
Breakfast: 1 Larabar. 1 Applesauce
Lunch: 2 Beef Jerky, 1 Canned Fruit
Dinner: 1 can of Beef Stew, 4 crackers
Snack, 1 box of raisins, rice cakes with peanut butter & honey, gum
Drink: Almond Milk, Lemonade/Water

McDonald's French Fries Contain Dairy

I just recently learned that McDonald's french fries contain dairy in them.  Also, their chicken nuggets contain dairy as do the chicken nuggets at Wendy's (they must have changed their recipe in the last year or so).  Although my son has not had an anaphylactic reaction with the fries prior to my finding out, he has gotten rashes that we had no idea where they came from.  If you go to my website:  www.milkallergycompanion.com and click on the Eating Out Guide, there are links to the  nutritional information for these and other restaurants.  Always double check labels as companies are constantly changing their recipes.  If nothing else, at least my family will be a little bit healthier now that we can't have their fries:)  

Alternative sources of calcium with dairy allergy

Here is a list of the amount of calcium everyone needs (by age), and sources of where we can get it.  I got this list from Anne Gibbens, who got it from her nutritionist:

Calcium 

100 grams = about 1/2 cup

Daily Recommendations for Calcium
(Age - Calcium (mg))
0 to 6 months - 210 mg
7 to 12 months - 270 mg
1 to 3 years - 500 mg
4 to 8 years - 800 mg
9 to 18 years - 1,300* mg
19 to 50 years - 1,000 mg
Over 50 years - 1,200 mg

Non-Dairy Sources of Calcium (Amount needed to consume listed first; mg of calcium received listed second)

Fortified Rice Milk - 1 cup - 300 mg
Fortified Apple Juice - 1 cup
Calcium-fortified soymilk - 1 cup - 350 mg
Calcium-fortified orange juice - 1 cup - 350 mg
Oatmeal made with alt. milk - 1 cup - 300 mg
Calcium-fortified dry cereal - 1 oz. - 200-300 mg
Collards, cooked - 1 cup - 266 mg
Spinach - 1 cup - 291 mg 
Blackstrap molasses - 1 Tbsp. - 172 mg
Turnip greens, cooked - ½ cup - 124 mg
Cowpeas, cooked - ½ cup - 106 mg
Kale, cooked - 1 cup - 90 mg
Broccoli, cooked - 1 cup - 71 mg
Other veggies and most fruit - 1 cup - 10-60 mg

I made her broccoli soup and she loved it. To thicken the soup, I use potatoes instead of cream/milk. It made for a very hearty soup that added to her calcium count.

Anne Gibbens
Webmaster
Loudoun Allergy Network
www.loudounallergynetwork.org