Dietary Preferences

Keto / Low-Carb

• Avoids: Sugars, grains, high-carb vegetables, most fruits
• Focus on: Proteins, healthy fats, leafy greens
• Typical limit: <20-50g net carbs/day

Gluten-Free

• Avoids: Wheat, barley, rye, and derivatives
• Watch for: Soy sauce (use tamari), malt, seitan, many processed foods

Dairy-Free

• Avoids: Milk, cheese, butter, cream, yogurt
• Watch for: Casein, whey, lactose in unexpected places
• Substitutes: Oat milk, coconut cream, vegan butter

Paleo

• Avoids: Grains, legumes, dairy, refined sugar, processed foods
• Focus on: Meat, fish, vegetables, fruits, nuts, seeds

Common Allergens (Big 9)

1. Milk - dairy products, casein, whey
2. Eggs - baked goods, mayonnaise, some pastas
3. Fish - also fish sauce, Worcestershire
4. Shellfish - shrimp, crab, lobster, etc.
5. Tree nuts - almonds, cashews, walnuts, etc.
6. Peanuts - also peanut oil, some Asian cuisines
7. Wheat - bread, pasta, many sauces
8. Soy - tofu, soy sauce, edamame, many processed foods
9. Sesame - seeds, oil, tahini, hummus

Resources

• resources/substitutions.md - Common ingredient substitutions by dietary need