This 6-page guide is designed to make snack-building feel simpler, more structured, and less stressful by focusing on predictability, flexibility, and reducing decision fatigue.

What this resource helps with

  • Feeling overwhelmed by too many food choices or “where to start”
  • Limited safe foods and difficulty expanding variety
  • Sensory challenges with texture, taste, or temperature
  • GI discomfort that affects food tolerance
  • Stress or anxiety around snack and meal decisions

What you’ll be able to do after using it

  • Build simple, predictable snacks using flexible frameworks
  • Create gentle smoothies using the “Safe Sip” method
  • Break foods into low-pressure, deconstructed snack combinations
  • Add protein in ways that feel less overwhelming or forced
  • Support variety without increasing stress or decision fatigue

What’s included (6-page PDF)

  • Page 1: Safe Sip Smoothie Framework
    • Simple base formula for building tolerated smoothies
    • Gentle fruit + protein combinations
  • Page 2: 3 Gentle Smoothie Recipes
    • Creamsicle (low-fat, nausea-friendly)
    • Strawberry “Milkshake” (low-acid, smooth texture)
    • Pumpkin Pie (IBS-friendly, high soluble fibre)
  • Page 3: Deconstructed Snack Ideas
    • Crackers + fruit pairings
    • Banana “sushi”
    • Canned fruit options and simple combinations
  • Page 4: Protein Additions Guide
    • Cheese, yogurt, milk, and nut/seed butter ideas
    • Low-pressure serving methods (separate, dips, spreads)
  • Page 5: GI & Sensory Support Tips
    • Temperature sensitivity strategies
    • Fat tolerance considerations
    • Texture and symptom-aware adjustments
  • Page 6: Safe Plate Strategy
    • Divided plate approach for introducing new foods
    • Keeping safe foods visible and accessible

How it’s used in practice

  • Quick-reference tool for snack planning
  • Support during early food exposure or rebuilding intake
  • Helpful for “I don’t know what to eat” moments
  • Can be used in sessions, at home, or in caregiver support

Who it’s for

  • Individuals with ARFID or selective eating patterns
  • People with GI sensitivities affecting food tolerance
  • Caregivers supporting low-pressure eating environments
  • Dietitians, therapists, and allied health professionals using practical tools in sessions

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