Anyone with a nut allergy or who has a family member with one knows that navigating the world of nut-free foods can be a challenging one. Whether your little one is among the 1.5 to 3 percent of children allergic to peanuts or attends a school or daycare that’s nut-free, you’ll have to spend a lot more time reading nutrition labels.

You may also need to avoid tree nuts—people with peanut allergies are 25 to 40 percent more likely to be allergic to them. Many manufacturing facilities may have cross-contamination between peanuts and tree nuts as well. If you or your child has a peanut allergy, discuss with your doctor whether they need to avoid tree nuts as well.

Although this practice is time-consuming, it’s extremely important to be vigilant if your child has an allergy to peanuts or tree nuts. Accidental ingestion of peanuts and tree nuts can cause anaphylaxis, a life-threatening reaction that could send those affected to the emergency room or even cause death.

Rest assured that there are plenty of nut-free options for you or your child. Aja Stokes, a registered dietitian at Fairview Park Hospital, in Dublin, GA, suggests delicious ways to avoid nuts while enjoying your meals and snacks.