Eating healthy is tough when you’re constantly on the move. It’s easy to reach for unhealthy snacks like chips and candy bars when you are in a hurry or not near the grocery store, but the long-term effects of a poor diet can be devastating to your health. Fortunately, there are some great options for nutritious snacks that you can take with you when you are out and about.
Healthy snacks on the go don’t need to be complicated or boring either. There are many delicious and easy options available that will leave you feeling energized and satisfied on your next big outing. This guide will provide quick and delicious options for healthy snacking on the go so that you can maintain a nutritious diet wherever life takes you!
Healthy Snack Ideas
Finding healthy snacks on-the-go can seem daunting but it doesn’t have to be! With the right ingredients and preparation, you can easily find tasty and nutritious snacks when you’re out and about. In this article, we’ll cover some quick, delicious and healthy snack ideas for when you’re on the move.
Trail Mix
Trail mix is a snack loved by many for its combination of flavors, textures and convenience. It’s easy to make and totally customizable according to your tastes and nutritional needs. Trail mix can be as healthy as you want it to be. Heres how to make the perfect on-the-go snack.
Start with a base of nuts or seeds like almonds, walnuts, pecans, cashews and sunflower seeds, which are full of healthy fats, vitamins and minerals. Add in a variety of dried fruits such as cranberries, raisins or cherries for natural sweetness (without refined sugar!) And fiber to keep you feeling satisfied longer. Finish off your trail mix with some crunchy elements like mini pretzels or popcorn for an extra burst of flavor. For extra flavor you can also add some dark chocolate chips or shredded coconut.
For complete nutrition, look for trail mixes that include whole grains like oats or quinoa flakes along with other nutrient-rich ingredients like pumpkin seeds and goji berries. With the right combination of ingredients your trail mix is sure to keep you feeling energized when you’re on the move!
Nuts and Seeds
Nuts and seeds are a fantastic snack on the go. They provide quick energy, essential vitamins and minerals, and are packed with heart-healthy fats. A wide variety of nuts and seeds appeal to a variety of tastes, making them easy to find in most grocery stores. Ideally, nuts should be eaten raw to maximize the nutrient content.
Some popular choices include:
-Almonds: Rich in Vitamin E and magnesium
-Walnuts: Full of antioxidants
-Cashews: Contain copper which helps reduce inflammation
-Pecans: High in Vitamin E
-Hazelnuts: Packed full of monounsaturated fats
-Pistachios: Low in calories but high in protein
-Sunflower Seeds: Rich in manganese which helps promote healthy bones and skin
-Flax Seeds: Great source of omega 3 fatty acids
-Chia Seeds : Offer dietary fiber for sustaining energy levels throughout the day
No matter the nut or seed you choose, adding them to your daily routine can provide many benefits such as improved satiety between meals, better mental functioning due to essential fatty acid content, improved digestion since they contain good amounts of dietary fiber and other vital phytonutrients along with macro/micro vitamins and minerals that play important roles in our overall health. Nuts combine flavor with nutritional value making them an excellent snack option while on the go!
Fruit
Fruit is a healthy and convenient snack choice if you have access to clean running water or can sanitize your hands. Fruits contain essential nutrients, such as vitamins, minerals, and fiber. Eating whole fruits can also keep you satisfied longer than consuming processed fruit products. Fresh, frozen, canned in its own juice or packed in 100-percent juice are all better options than dried fruits with added sugar or syrup. Some delicious on-the-go fruits are:
– Apple slices
– Bananas
– Grapes
– Oranges
– Berries (i.e., raspberries and blueberries)
– Cherries
– Kiwi
– Peach slices
– Pineapple chunks
– Dried apricots without added sugar
Fruit smoothies are also a great option for when you’re on the go! All you need is a blender and some fruit of your choice with liquid like milk or yogurt. Freeze ripe bananas ahead of time to make easy smoothies in the morning that will keep you full until lunchtime!
Veggies and Dip
For a simple and delicious snack on the go, pair cut up veggies with a healthy dip. The dipping action is not only satisfying for the taste buds, but it also can help slow down the rate at which you consume your snack. Cutting up carrots, celery, bell peppers and cucumber into sticks makes it easy to transport and eat.
One of the best types of dips for veggie sticks are hummus or Greek yogurt dips, as these options often boast extra protein to keep you fuller longer. If you’re looking to take your snacks up a notch, you could even try making homemade versions of these dips — simply blend together different flavors like garlic, chives and paprika with either hummus or Greek yogurt.
Alternatively, you can reach for store-bought savory dip options like baba ganoush (roasted eggplant and tahini based dip), tzatziki sauce (cucumber dill dip typically made with yogurt) or pesto. Always check the nutrition label before buying any pre-made products – opt for lower fat/sugar variants if available!
Protein Bars
Protein bars provide a convenient way to get a quick fix of protein. They are often widely available, so you can find them at most convenience stores, supermarkets and health food stores. They also come in many flavors, so the taste options are almost endless.
In general, the lower the sugar content of your protein bar, the better it is for your health. Look for a bar with at least 5 grams of protein and no trans fats or high fructose corn syrup listed on the label. Some healthier brands contain ingredients like nuts and oats, as well as nut butters or plant-based proteins like pea or quinoa for an added nutritional boost.
When choosing a healthy protein bar, try to pick one with minimal ingredients (less is more!) such as grains like oats, nuts and seeds without added sugar or artificial flavors. Avoid snack bars that are loaded with sugar alcohols such as sorbitol, manitol or malitol which can cause gastrointestinal distress when consumed in large amounts. Instead look for options that contain natural sweeteners such as stevia or monk fruit extract.
In addition to traditional nutrition bars made with rice syrups and whey/soy proteins, there are plenty of higher-protein alternatives on the market today such as paleo bars made with paleo approved ingredients like almond butter actually those cacao nibs date paste and rolled oats; “grain-less” nutrient-rich power bars made of nutritious seeds nuts by fruits fruit concentrates; non-GMO plant based timeshelves dragon fruit blended into raw honey; vegan protein smoothie mixes combining yep pea chickpea hemp seeds coconut milk; whey/casein blends with powder formed from milk proteins complete essential amino acid complexes etc…… All these snack solutions combine healthy fats carbs vitamins minerals and other nutrients to meet all your dietary needs while still being delicious!
Granola Bars
Granola bars are a popular snack for people on the go. They are quick, convenient, and can provide energy and nutrition when you need it most. Granola bars usually contain whole grains, unsweetened dried fruits, nuts, seeds, and other natural ingredients such as chocolate chips or honey. Many popular brands use added sugar to enhance the flavors of the added ingredients; however there are many wholesome granola bars available without added sugar.
Granola bars make an excellent snack choice whether you’re dashing to class or out for an afternoon hike—or just in need of a tasty bite between meals. When choosing granola bars look for those that provide at least 2-3 grams of fiber per bar and have less than 10 grams of total sugars per bar. Be sure to read labels carefully because some prepackaged granolas can disguise themselves in healthy packaging yet offer little nutritional value. Also be aware that not all brands label their products accurately; some products labeled “natural” contain added sugars or artificial sweeteners.
To keep your granola bar snacking on the healthy side mix it up with different brands, flavors, textures and adding additional ingredients like nuts or seeds before enjoying them. Homemade versions are also an excellent way to control fat and sugar thresholds while personalizing your own crunchy granola bar creations!
Whole Grain Crackers
Whole grain crackers make great snacks that are both healthy and delicious. They provide a good source of complex carbohydrates and dietary fiber. Most store-bought cracker varieties are made with enriched wheat flour, which means some of the valuable nutrition in the grains has been lost during processing. When selecting crackers, look for options made with whole grain flours such as oats, brown rice and quinoa which can provide more fiber, vitamins and minerals than refined grain varieties.
Nutrition facts will vary by brand, so be sure to compare labels to find options that have the fewest ingredients and least amount of added sugars. Some popular choices include:
-Rye Crisps
-Harry’s High Fiber Crackers
-Whole Wheat Everything Crackers
-Wheat Thins Flatbreads
-Wheatables Toasted Whole Grain Snacks
-Triscuits 100% Whole Grain Crackers
Popcorn
Popcorn is a healthier than many parents think. It’s a whole grain and is high in fiber. It’s also much lower in calories than chips, making it a smart choice when you’re counting calories. Popcorn makes a great snack for both kids and adults and can be flavored with herbs and spices, or even melted cheese – making it one of the most versatile snacks around!
When purchasing popcorn, there are several factors to keep in mind:
– Choose the variety that does not contain trans fats
– Avoid added sugar
– Check the sodium level (aim for under 10 % DV)
– Choose air-popped varieties as they have fewer calories than ones with butter or oil added
If you’re on the go, look for pre-packaged popcorn that has been portioned out already. Some brands to try include: – SkinnyPop – Boom ChickaPop – Orville Redenbacher’s Simply Salted Microwave Popcorn – Act II Light Butter Microwave Popcorn If you have time – you can even make popcorn at home! In just minutes, you can make two quarts of air-popped popcorn with only 20 calories per cup. This is also an excellent option if you want to avoid unwanted chemicals found in microwaveable versions. Use herbs or spices such as garlic salt, black pepper or Italian seasoning to add flavor without causing unhealthy spikes in blood sugar levels.
Smoothies
Smoothies are a great way to get a filling snack with all the nutrients needed for a balanced diet. Fresh fruit and vegetables, combined with yogurt or ice cream and other ingredients, provide sweetness and flavor. To make a smoothie, you will need a blender and your preferred ingredients such as ice, yogurt and one or more of the following:
-Bananas
-Berries
-Avocado
-Peanut butter
-Almond milk
-Spinach or greens
-Green tea powder
-Flax seed
-Chia seeds
For added nutrition, sprinkle in any combination of the following: protein powder, wheat germ, chia seeds and flaxseed. Adding too much liquid can lead to a less thick consistency. Try experimenting with different recipes to achieve your desired thickness!
Quick and Delicious Recipes
Eating healthy doesn’t have to mean sacrificing taste or convenience. With some smart shopping at the grocery store and a little bit of planning, you can make snacks that are both delicious and nutritious for when you’re on the go. Here are some recipes to help you get started.
Apple Nachos
Enjoy a delicious snack on the go with this simple way to turn apples into tasty apple nachos. Not only are these delightful bites packed with nutritious ingredients, but they also come together in just a few minutes. All you’ll need is an apple, nut butter, and your favorite toppings. You can make them sweet or savory; for a fun twist, try layering ingredients for different flavors in each bite. Plus, you can even pack them up in minutes for your next adventure!
For a healthy snack that requires no cooking and is ready in minutes, look no further than these inventive plant-based apple nachos! Slice an apple into thin wedges and sprinkle with desired spices such as ground cinnamon or cardamom. Spread some nut butter onto each wedge and top with whatever your heart desires such as chopped nuts, dried fruits, shredded coconut flakes, ground flaxseed—the possibilities are endless! Make sure to use an unsweetened nut butter to keep the sugar content as low as possible. Enjoy right away or store in an airtight container for later—just remember to eat them within two hours of being prepared to reap the full benefits of their goodness.
Greek Yogurt Parfait
Greek yogurt parfaits with fresh berries and homemade granola offer a quick, healthy and delicious snack that’s perfect for when you’re on the go. The combination of creamy Greek yogurt, fresh fruit and crunchy granola strikes the right balance of sweet and savory flavors. Prepare this dish ahead of time to quickly grab-and-go in the morning or just before the afternoon hits.
To make a delicious parfait, start with high-quality Greek yogurt from your local market. This type of yogurt is thicker and creamier than regular varieties and contains live cultures that are beneficial for digestive health. Combine one cup of Greek yogurt with half cup of your favorite berries – strawberries, blueberries, blackberries – whichever peak level is in season. Layer these ingredients in a mason jar or airtight container with a layer of your favorite homemade granola at the bottom (use recipe below). Top off this combination with more fresh berries for added sweetness and crunchy granola for a bit of texture to create an easy grab-and-go treat!
To make homemade granola: Begin by preheating oven to 350˚ F (175˚ C). In a large bowl, mix together three cups rolled oats, one cup almonds (or other nuts), 1/8 cup organic honey or agave nectar, 1/2 teaspoon salt, 1 teaspoon ground cinnamon; optional add wheat germ or flax seeds – whatever you have in the pantry! Spread out mixture onto baking sheet lined with parchment paper; bake until golden brown – about 20 minutes – stirring occasionally to avoid burning. Allow to cool completely before adding to parfait ingredients in mason jar container.
Avocado Toast
Avocado toast is a quick and delicious snack that’s perfect for when you’re on the go. It combines creamy mashed avocado with crusty toast for a decadent treat any time of day. You can easily make this snack vegan or gluten-free, depending on your dietary preferences—there’s something for everyone!
To make avocado toast, you will need the following items:
-1 ripe avocado
-Two slices of gluten-free or wheat bread (or vegan alternative, such as rice cakes)
-Salt & pepper to taste
Instructions:
1. Toast the bread until lightly crisp.
2. Cut the avocado in half, then scoop out the flesh with a spoon and mash it in a bowl with a fork until almost smooth. Add salt and pepper to taste.
3. Spread the mashed avocado onto the toast slices and enjoy!
You can top your avocado toast with other nutritious toppings such as nuts, seeds, chopped vegetables etc., or sprinkle on some crumbled feta cheese if desired. This simple meal can be made in just few minutes after you come home from work or school – assembled quickly and eaten on-the-go or enjoyed sitting down at home—the choice is yours!
Edamame Hummus Wrap
The edamame hummus wrap is a delicious, protein-packed snack that can be enjoyed on the go. All you need for this simple dish is one grain wrap such as whole wheat or gluten-free, one cup of cooked and cooled edamame beans, ¼ cup of tahini, juice from one lemon, and ½ teaspoon of cumin powder. Simply combine all ingredients in a food processor and blend until smooth. To assemble the wrap, spoon the edamame hummus onto the center of your wrap and then top with your favorite vegetables such as spinach, tomatoes or cucumbers. Finally, fold up two opposite edges inward to create two closed ends to your wrap and then roll away from you to enclose everything inside. Enjoy your portable meal-in-one!
Pita Pockets
One of the simplest and most portable snacks one can make is a pita pocket. A simple combination of proteins and veggies make this a flavorful snack option. Simply take some whole wheat pita pockets, spread with some hummus or vegan Ranch dressing, fill with lettuce, tomatoes, cucumbers, olives, sliced peppers and top it with your favorite protein such as grilled chicken, shrimp or tofu. If you don’t have time to grill the protein beforehand, pre-cooked canned tuna or salmon works just as well. Add in some corn and beans if desired for an extra kick of flavor and nutrients. Not only are Pita pockets nutritious and filling but they are incredibly fast to put together — perfect for when you’re tight on time but still wanting something delicious to eat while you’re on the go!
Veggie Sticks with Hummus
Veggie sticks with hummus makes a convenient and delicious snack on the move. It is a quick and cheap way to make sure you’re getting healthy snacks wherever you go. All you need is some fresh veggies of your choice, such as carrots, celery, bell peppers, and cucumbers, together with a tub of hummus or other favorite dip or spread.
This snack is also a great source of dietary fiber and protein that will help keep you feel full for longer – perfect for when you are on the go! Cut up some veg in advance, pop them in a small container along with your chosen dip and they will be ready whenever hunger strikes while out and about. Alternatively, buy pre-cut veggies spreads to make the process even easier.
It’s best to have some variety when snacking on veggies; this way your body gets different micronutrients from different sources which will help keep your diet balanced. Mix it up by using different colored bell peppers, broccoli florets as well as sweet potato slices or whatever else you fancy!
Kale Chips
Kale chips make a perfect snack when you’re in need of something to munch on. Preparation is faster than making other types of chips, and kale adds nutritional value that regular chips don’t have. Kale is a nutrient-dense leafy green loaded with vitamins A, C and K, as well as high amounts of lutein and zeaxanthin, substances associated with better eye health.
Making your own kale chips is one of the easiest ways to enjoy this healthy ingredient. You’ll need just three things — fresh kale leaves, olive oil and salt — plus a baking sheet or shallow baking dish. Getting the right combination of oil and salt helps make sweet crispy chips without burning them. Here’s what you’ll need to do:
1. Preheat your oven to 375°F (190°C). Line a baking sheet or shallow baking dish with parchment paper or foil sprayed lightly with oil
2. Separate the leaves from their tough stems, then wash them thoroughly and dry them either in a salad spinner or by blotting them with paper towels
3. Place the kale pieces in the prepared dish, drizzle each piece lightly but thoroughly with olive oil (around one teaspoon per full-size sheet)
4. Sprinkle liberally but evenly with sea salt
5. Bake for 10 minutes until crisp but not brittle
6. Let cool for 5 minutes before serving
Enjoy these crunchy snacks alone or add some sliced veggies for extra nutrition!
Fruit Skewers
Fruit skewers are a quick and delicious snack that can easily be thrown into a bag and eaten on the go. Made up of cubes of fresh fruit arranged with some edible decorative options, these colourful snacks are rich in flavour, while being low in calories. Plus, they can be filled with whatever combinations of fruit you’d like.
There’s no wrong way to make fruit skewers — all you need is your favourite fresh fruits, a knife and some toothpicks or wooden skewers to hold them together. You don’t even need to cut the fruit if you don’t have time! And you can add additional items such as nuts or herbs for extra flavour.
You could opt for something classic like pineapple and mango slices on sticks or mix it up by adding dried cranberries, figs or dates between grape clusters for added sweetness. Other popular combos include strawberries dipped in lemon juice paired with blueberries and peaches, as well as apples combined with black grapes and banana slices.
At just around 100 calories per portion (one skewer size), these easy-to-eat snacks are sure to give your taste buds a jolt while keeping you full in between meals!
Conclusion
Eating on the go has become a necessary part of life for many people, and making sure you have healthy snacks on hand is an important step in maintaining a balanced diet. Getting creative with your snacks can be fun and rewarding — you’ll save time and money by avoiding the drive-thru, while still getting a fulfilling meal or snack.
With simple recipes and suggestions, creating nutritious snacks that you can take with you becomes simpler. Consider choosing one day of the week to plan out your snacks or meal ideas for the following week. Thinking ahead will not only make it easier to stay healthy but will also save time when choosing what to eat each day. Whether it’s an energy bar for breakfast, a smoothie for lunch, or a trail mix for an afternoon snack, having some ideas that are quick and delicious can help you stay healthy while out and about!