The hidden nuts are the ones that will get you

Packing a nut-free lunch is simple once you learn the few places nuts hide.

The obvious stuff is easy. No peanut butter, no nut bars, no trail mix. Swap PB&J for SunButter (sunflower seed butter) — it tastes close enough that most kids won’t care.

The real work is label reading. Nuts sneak into granola bars, some breads, snack crackers, pesto, certain chocolates, even cereal. Look for almond, hazelnut, pecan, cashew, walnut, and also “marzipan” or “praline” in the ingredients list.

Two extra things. Ask your school how strict they are about “may contain traces of nuts” labels — some allow it, some don’t. And re-check labels every few months because companies quietly change recipes.

A few extra seconds with the label beats a call from the school nurse.