A cookie is a small, flat, sweet baked good that’s typically made from flour, sugar, eggs and a fat source like butter or oil. They can also include other ingredients mixed in like chocolate chips, nuts, raisins, oats or spices. Depending on the recipe and how they’re baked, they can range from crisp and crunchy to soft and chewy. Cookies are served as a snack or dessert, often with milk, coffee or tea.

If you’re looking to add cookies and crackers to your packed lunch, look for bite-sized portion-controlled and school-safe varieties that don’t include ingredients like peanuts that can cause an allergic reaction. Look for packs of cookies and crackers that can easily fit in a lunch bag, backpack, drawstring bag or tote bag.

The nutritional value of crackers varies based on their ingredients and how they are processed. Standard crackers like saltines or white-flour snack crackers are low in fibre, high in sodium and made from refined carbohydrates that don’t offer a lot of nutrition. Crackers made from whole grains, nuts or seeds provide fiber, healthy fats and plant-based protein to help keep you full. Pair your crackers with protein or healthy fats like hummus, cheese, spreads or avocado to help satisfy your hunger.

Plain rice cakes are a low-calorie and allergen-friendly snack. But they lack significant fibre, protein and nutrients when they’re eaten on their own. Rice cakes are best used when they’re a part of a healthy snack or meal. Rice cakes should be enjoyed with toppings like Greek yogurt, cottage cheese or a thin layer of spreads like nut butter or seed butter. Other toppings that can be enjoyed with rice cakes include fresh berries, apples, and mashed avocados.