Healthy Snacks for On-The-Go
Snacks are great. They help us sustain energy between meals, regulate hunger, prevent overeating, and can help fuel workouts. Here are 10 dietitian-approved healthy snacks for on-the-go that won’t go bad on you.
Pack Snacks That Won’t Go Bad
It can be super helpful to have non-perishable snacks on hand for those moments when you’re at the office or out and about and need a quick energy boost. As a dietitian, I am always encouraging my patients to bring snacks with them so that they don’t go too long without eating. Skipping meals or having large gaps between meals can cause energy crashes and overeating later in the day. Being strategic about meal timing and always having a few back up snacks on hand can help prevent that.
Here are some ideas for snacks that you can throw in your bag, in your car, or in a drawer in your office. Most of these snacks will last for several months, as long as it doesn’t get too hot or humid.
The Healthy Snacks for On-The-Go
1. Trail mix
Look for trail mix options that are lower in sugar. Alternatively, you can customize your own trail mix by adding a combination of:
- Mixed nuts and/or seeds
- Dried fruit
- Dark chocolate
- Pretzels or popcorn
2. Freeze dried fruit
Freeze dried fruit is super crunchy and delicious! Trader Joe’s has a huge selection of single serving freeze dried fruits at an affordable price (think bananas, blueberries, and even dried cherries). Pair with nuts or jerky for a more filling snack!
3. Bean snacks
Roasted bean snacks are crunchy, salty, and a good source of fiber and protein! They’re a great, healthier alternative to chips. Examples include roasted edamame, roasted chickpeas, or roasted broad beans. You can make your own or there are plenty of brands in-store.
I have a few recipes for ranch roasted chickpeas and cinnamon sugar roasted chickpeas.
4. Jerky & meat sticks
Jerky and meat sticks are an easy high-protein snack that lasts a long time. There are plenty of turkey and chicken based options if you don’t eat beef. Trader Joe’s even has salmon jerky, although to be honest it’s not my favorite. Look for lower sugar options as certain ones can be high in sugar. Also look out for sodium if you’re watching your salt intake.
5. Protein bars
Of course, protein bars can be a quick and convenient way to get some extra protein and fiber in between meals. They are not all created equal though. Make sure you look for bars that are low in added sugars. Some brands I like include: IQ bars, Rx bars, Trubars, Rise bars, GoMacro bars, Barebells bars, and Built Puff bars. If you’re looking for more info, check out this post I wrote: 5 protein bars that don’t suck.
I hope this list of healthy snacks for on-the-go gave you some ideas for non-perishable snacks you can keep on hand. Leave a comment below if you have any other favorite snack ideas that won’t go bad!
