Simple snacks to pack for work or a day out

A useful snack is one you enjoy, can carry safely and know fits your dietary plan. These ideas are starting points; adjust the quantities to your appetite and tolerance.

Serves or makes: Choose one snack

Ingredients

• 1 plain rice cake and 15 g peanut butter
• 1 mandarin and a small portion of tolerated nuts
• 100 g lactose-free yoghurt and a small portion of berries
• 1 hard-boiled egg with cucumber
• Plain crackers with a small portion of hard cheese

Method

1. Choose one combination rather than automatically eating every option together.
2. Check packaged foods for ingredients relevant to you, including milk, inulin, onion, garlic or polyol sweeteners.
3. Keep yoghurt, egg and cheese chilled in an insulated bag. Check workplace or school nut rules before packing nuts.
4. For a low-FODMAP plan, check current food and portion guidance rather than relying on the snack name alone.

Make it work for you

These recipes are cooking ideas, not individually tested or certified low-FODMAP, low-histamine or allergen-free meals. Check every ingredient and your own portion guidance. Measurements are metric; teaspoons are 5 mL. Oven temperatures are conventional; follow your oven’s guidance for fan settings.

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