Healthy Snacking Tips for People on the Go

Even if you’re making an effort to eat healthier, it’s easy to get off track when it comes to snacking.

Maybe you’re at work and need a bite from the break room, on the go and want to stop at a convenience store, or maybe someone else in your house brought a treat home to share. Oftentimes, snacking is something we don’t plan for, which means we’re more likely to reach for quick, often unhealthy options.

The good news is this: There are simple steps you can take to make healthy snacking easier. And a lot of it comes down to one word: Preparation.

Easy Tips For Healthy Snacking

Many of the same tips you get about healthy eating for breakfast, lunch, or dinner can be applied to snacking as well.

Go for a healthy mix. You want to have different macronutrients in your snacks, that is protein, healthy fats, and complex carbs. You also want to be sure you’re eating foods that aren’t highly processed. Think about Greek yogurt with fruit, or apple with peanut butter, or hummus with vegetables.

Portion control. As is the case with your meals, you have to be careful about how much food you’re eating. Prepare pre-portioned snacks ahead of time to prevent you from eating too much.

Water is your friend. Staying hydrated can help you reduce the amount of food you’re consuming. Drink water, herbal tea, or infused water – just be sure it doesn’t have hidden calories or sugar, many drinks do.

Avoid added sugar. Look at the ingredient labels and nutrition facts before you plan a snack. Avoid things that have lots of sugar. This would include things like candy, but there are other popular snacks that often have more sugar than you would expect, like protein or granola bars.
Be mindful. Are you actually hungry, or is there something else going on? Some people stress eat. Other people eat because they’re bored. Sitting in front of the television at night time and eating a bag of chips is a favorite pastime for some people. Think about what you’re eating, how much you’re eating, and don’t eat while you’re doing other tasks.

Healthy Snacking While on the Go

We’re all busy, and oftentimes we don’t have time to eat every meal or snack at home. So how do we eat healthy snacks on the go instead of reaching for a bag of chips or a candy bar?

Here are some tips:

Plan and prepare. What does your week look like? Plan your snacks in advance so the business of a week doesn’t get you off track. Use reusable meal prep containers or even zip-lock bags to store your snacks.

Think portability. What kinds of snacks can you easily take with you? Snacks need to be easy to travel with. Think about foods like nuts and seeds, protein bars (without a lot of sugar), dried fruit, trail mix, or pre-cut vegetables and fruits.

Do you need refrigeration? Many places of work have refrigerators in their break rooms, and some of you may even have small refrigerators at your desk. If you don’t, get an insulated lunchbox or other container to store things like yogurt, cheese, or hummus.

Prepare for emergencies. Stuff happens. Keep a couple healthy options for a snack at your desk, in your purse, or in your car. These could be seeds or nuts, jerky, protein bars (again, watch the sugar), or whole grain crackers. Some people have a snack drawer at work so they have healthy options at an arm’s reach.
If you must get a snack on the road. Sometimes you have to stop somewhere to get a snack on the road. At convenience stores, look for plain nuts or seeds, cheese, yogurt, or fresh fruit. Just be careful about added sugars and check the label.

Examples of Healthy Snacks

Here are some good options for healthy snacks.

Fruits & Vegetables: Celery, carrots, bananas, apples, carrots, cucumbers, bell peppers, and melons. Mix it up with hummus or guacamole.

Protein: Lean jerky, Greek yogurt, cheese, hard-boiled eggs, and cottage cheese.

Healthy Fat: Avocados, almonds, cashews, chia seeds, flax seeds, walnuts, sunflower seeds.
Whole Grains: Rice cakes, popcorn (without the butter), oatmeal, whole wheat/whole grain toast or crackers.