15 Healthy Snacks for when you are On-the-Go

Let’s face it, we all have periods of time where we are rushing to and from obligations and we need to grab a quick bite to eat. Eating healthy while on the go can be a challenge, but it’s not impossible! Here are a few ideas to try out the next time you are packing snacks.

Many packaged snacks are high calorie and do not contain a lot of nutrients per calorie.

1. Hard-boiled eggs
   
   Eggs are the perfect snack food! They are portable and filling, thanks to a high protein content. Additionally, the yolk contains important nutrients like vitamin D and choline.
   

2. Tinned fishes
   
   Canned fishes are a great source of many nutrients, like calcium and vitamin D, and healthy fats like omega-3 fatty acids. Additionally, canned fishes are shelf-stable, portable, and a budget-friendly alternative to fresh seafood!
   

3. Roasted edamame
   
   Edamame, or a type of young soybean, is a nutrient-dense, plant-based protein, that can help you stay full between meals. When edamame is roasted or air-fry-ed, it becomes a quick crispy snack. You can roast them yourself, or buy it prepackaged.
   

4. Avocado and salt
   
   Avocado is delicious scooped directly from the flesh with a little salt. Or you can pair it with raw vegetables, crackers, and citrus fruit for a more substantial snack. Avocados are a great source of monounsaturated fatty acids, or “good” fats that are protective against heart disease as part of a balanced diet.
   

5. Ants on a log (celery and nut butter with dried fruit)
   
   This elementary school snack is a classic for a reason! It’s kid-friendly, and combines a vegetable with fat and protein (nut butter) to give it more staying power. Feel free to get creative; you can do many variations of the classic celery and peanut-butter to mix things up.
   

6. Chia pudding
   
   Chia seeds are high in fiber, omega-3 fatty acids, and protein, and form a jelly when soaked in liquid. They are naturally neutral in flavor, making them a great option for combining with other flavors to make into a pudding.
   

7. Granola and yogurt
   
   Nuts and seeds are a great source of fiber, protein, and healthy fats, and they can be loaded with nutrients. Combining them with yogurt is also an opportunity to introduce live bacterial cultures to promote a healthy gut microbiome.
   
   It's important to remember that both yogurt and granola can be a source of significant added sugar, so read the label carefully, or make your own!
   

8. Roasted chickpeas or peas
   
   Interested in crispy edamame, but don’t want to eat the soy? You can also find packaged, dry-roasted chickpeas or peas at most grocery stores for an alternative. Chickpeas and peas contain  many nutrients, including phosphorus and potassium.
   

9. Raw veggie sticks with mini container of hummus or guacamole
   
   The vast majority of Americans don’t eat the recommended amount of vegetables each day. Pairing vegetables like broccoli, cauliflower, carrots, or cucumbers, with a healthy dip is a great way to add in some vegetables to your diet, even when you are on-the-go.
   

10. Smoothies
    
    Foods and beverages you can eat one handed are so convenient for fast-paced days, when you are multi-tasking. Why not try a smoothie? Well balanced smoothies can be a great source of fruits and vegetables, healthy fats, and proteins, plus they are endlessly customizable. Just remember to be mindful of what yogurts and protein powders you are using, as they are a common source of sugars and other additives.
    

11. Apple or pear slices with nut butter
    
    Apples and pears are so easy to pack – they don’t require prep, they aren’t juicy enough to create a completely sticky mess, and there’s not a lot of waste. Combining carbohydrates (like fruits) with protein (like a nut butter) helps prevent spikes and sudden drops in your blood sugar levels.
    

12. Trail mix
    
    When you’re out and about doing something physical, sometimes you need something that’s quick and easy, but full of energy. Enter – trail mix! The combination of nuts, seeds, and fruits ensures you get a mixture of fats, proteins, and carbs to keep you fueled and full until your next meal. Buy it prepackaged (look out for added sugars!) or make it ahead of time. Preparing it ahead of time will be cheaper, ensures you know what you are eating, and it means you can get creative with different combinations!
    

13. Applesauce and toddler food pouches
    

    These don’t have to be just for kids! Moms love them because they can be a healthy treat, and they are convenient. Backpackers love them because it helps you get some fruits and vegetables in a shelf-stable form when you’re off the grid. There’s tons of flavors and options that include a mixture of fruits, vegetables, grains, and even legumes.
    

14. Granola bars
    
    Granola bars are basically trail mix, but are even more flexible. Remember to read the nutrition and ingredients label carefully when you purchase them to have a good idea of what you are eating. A good rule of thumb is to look for ingredients you can identify, with minimal (if any) added sugars.
    

15. Beef jerky
    
    Beef jerky is a snack food that is great to enjoy in moderation! It’s high in protein, and contains nutrients like zinc and vitamin B12. Remember to look for a beef jerky that is free of nitrites or nitrates, which some studies suggest may increase risk of colorectal cancer. Look for organic, grass-fed options, as they have a healthier fat profile, and more nutrient density compared to conventionally raised beef.