Food Allergy Safe Snack Guide
15 million people in the United States live with life-threatening food allergies. This Food Allergy Safe Snack Guide will help you confidently stay safe, with a focus on good nutrition, at snack time.
Disclosure: This Safe Snack Guide is sponsored by MadeGood Foods, but all opinions are my own. Thank you for supporting the brands that support Chelsey Amer Nutrition.
One of my biggest passions as a dietitian and individual living with food allergies is to show that it’s doable. Yes, you must learn to be a detective, always be extra cautious, and be your own advocate, but you don’t have another option!
It sounds scary and intimidating, and quite frankly, at times, it is. But with some extra vigilance, living with food allergies doesn’t have to get in your way… especially at snack time!
Whether you or someone you know has food allergies, or your child goes to an allergy-friendly school, this safe snack guide will help you and those around you stay safe, without sacrificing nutrition.
My number one tip for healthy eating is to be prepared. It’s even more important for individuals with food allergies because you can’t always pick something up at the convenience store when a snack attack hits. Even more, parents (of children with allergies and without) should be cautious of what they send to school to keep all kids safe.
This Safe Snack Guide will help you snack smart, teaching you:
- My Dietitian-Approved Smart Snacking Criteria
- 3 Survival Strategies for Snacking with Food Allergies
- Food Allergy Friendly Shopping Tips
- My Favorite Food Allergy-Friendly Snacks
But first, what’s my dietitian-approved smart snacking criteria?
The goal of smart snacks is to bridge two meals. Nutritionally speaking, a smart safe snack contains a variety of nutrients that will help keep you full.
- Fill Up With FIBER! Fiber keeps you full and slows digestion, plus, helps keep you regular (if you know what I mean!).
- Pack Some PROTEIN! Protein aids muscle recovery and helps you stay full, so add some protein to your meals and snacks.
- VEG Out! Adding veggies to snack time is a great way to boost your overall nutrient intake throughout the day. Most Americans don’t eat the recommended 3 daily servings of vegetables, but by adding veggies to snack time, you’ll get closer to your daily quota!
3 Survival Strategies for Safe Snacking with Food Allergies
The number one priority of safe snacking is to ensure your snack is free from your allergies.
Here’s what to look for to snack safely:
- Food allergy-friendly brands you trust, like MadeGood Foods. MadeGood Foods snacks are made in a dedicated facility free from the top 8 allergens and more (including tree nuts, peanuts, wheat and gluten, milk, egg, soy, fish, shellfish, and sesame).
- Individually portioned snacks help you avoid cross-contamination (other hands that touched an allergen, grabbing popcorn from a larger bag, for example, can set off a reaction). MadeGood Foods individually portioned snacks are safe for kids to bring to school and share with their friends!
- A combination of nutrients (like those mentioned above). Safe snacking isn’t just about food allergy management, but also quenching your hunger and leaving you satisfied. Every serving of MadeGood Foods snacks has a full serving of vegetables, so you can feel good that you’re veggin’ out at snack time!
Food Allergy Friendly Shopping Tips
With some prior planning, food shopping with food allergies can be a breeze.
Always keep these tips in mind:
- ALWAYS read the ingredient list first! Forget about the rest of the Nutrition Facts label for now. Avoiding your allergens is most important, so be sure to check the ingredient list first.
- Look for a “Manufactured in a facility that contains [insert allergen here]” statement. These are not mandatory on food labels, but many manufacturers increase transparency by including them.
- Always be aware of the possibility of cross-contamination. If you’re concerned, call the manufacturer directly.
- Opt for 100% allergen-free brands, like MadeGood Foods.
- If you can’t read it, don’t eat it!
My Favorite Food Allergy-Friendly Snacks
Living with food allergies and working with dozens of clients with food allergies, I know my food allergy-friendly snacks!
Here are 3 of my favorite allergy free snacks:
- Yogurt Parfait with MadeGood Foods Granola – Whether you can eat dairy or use a yogurt alternative, this combo is satisfying with a variety of flavors, textures, and nutrients. Greek yogurt is my preferred yogurt vehicle because it’s packed with protein, but if you’re allergic, soy-based yogurts are also a good source of protein. Alternatively, try coconut, almond, or cashew yogurt, if you can.
How to make it: Layer yogurt with MadeGood Foods strawberry or chocolate chip granola (with a full serving of veggies) and some crushed freeze dried berries.
- MadeGood Foods Crispy Square with Seed Butter – This combination is so satisfying! MadeGood Foods Crispy Squares have a serving of veggies in each one, so it’s like you’re eating dessert with an extra bonus! The seed butter provides extra protein and healthy fats to make your snack more satisfying.
How to make it: Unwrap a MadeGood Foods Crispy Square (I love the chocolate chip flavor) and lather on some seed (or nut) butter, depending on your allergies.
- Granola Minis Trail Mix
How to make it: Take some Granola Minis and mix together with your favorite add-ins, like pumpkin seeds, sunflower seeds, dried or freeze dried fruit.
Download your Safe Snack Guide here…
What’s your favorite allergy-friendly snack?
XO