If you’re trying to stick to a healthy diet, it’s not enough to plan out healthy meals. You’ll also need to plan some healthy snacks, or else you risk falling prey to the vending machine or drive-thru that’s offering tempting, but not usually too healthy, treats. Whether you’re on the go and need snacks for the road or going to work, check out all the healthy options you can pack and bring with you. Since not everyone has access to fridges at work or wherever they’re headed, this healthy snack list is divided into two sections: snacks that require refrigeration, and snacks that can be taken anywhere.
Do you have access to a refrigerator? If so…
- Fruit salad. Cut up your favorite fruits and toss them in a reusable plastic container. A few tips: To keep fruits like sliced apples from browning, sprinkle your fruit salad with lemon juice. To increase the nutritional benefits of your snack, before eating your fruit, sprinkle on a serving of nuts or sunflower seeds.
- Yogurt. Keep it healthy by buying plain Greek yogurt and mixing in your own fruit or granola (those with these things already added in often have lots of sugar added, too).
- Sliced veggies. There are so many options—from celery and carrot sticks to sliced bell peppers to tomato slices sprinkled with a little oregano or topped with a basil leaf, the possibilities are seemingly endless. Don’t have time to slice and dice? Buy some fresh string beans, wash them, and enjoy them whole—no cutting required!
- Hummus. This protein-packed dip is the perfect complement to your cut-up veggies!
- Light string cheese. This snack can satisfy a cheesy or salty craving, yet has fewer calories than its fuller-far counterpart. Pair it with whole-grain crackers or an apple for a balanced snack.
- Hard-boiled egg. This portable snack is a good source of protein, helping you feel full for longer.
- Guacamole. Made with avocados, a healthy fat, this dip pairs nicely with whole-grain corn tortilla chips or your favorite veggies.
- And if you have a microwave available… Make a packet of instant oatmeal. Oatmeal is a whole grain filled with fiber and a little protein, too. Top with your favorite fruits to make ti even more flavorful and nutritious.
No fridge available? No problem! You can bring these snacks wherever you go!
- Fresh fruit: Apples, pears, bananas, oranges, clementines. These fruits don’t need to be refrigerated. Put a bowl of them on your desk, or bring a piece of fruit with you on the go!
- Whole grain crackers with nut or sunflower butter. Pairing your crackers with nut or sunflower butter makes it a balanced snack.
- Nuts. From peanuts to pistachios, almonds to walnuts, there are so many tasty nut choices available! Nuts are a filling snack that pack a protein punch! Just be sure to stick to the correct serving size—because they also have high fat content, you’ll want to make sure to not overeat them.
- Roasted chickpeas. Chickpeas are full of protein and fiber. When roasted, they are crispy and crunchy, and they make a wonderful snack. Buy them at the grocery store or make your own (they’re pretty easy to whip up, and you’ll get to choose what spices you use to flavor them!).
- Beef jerky or turkey jerky. Most meat needs to be refrigerated, but jerky doesn’t need to be! These meat sticks can satisfy your salty cravings. To keep it healthy, be sure to choose varieties that are low-sodium.
- Popcorn. Popcorn is a great whole-grain snack that satisfies crunchy cravings! To make it a healthier snack, air-pop popcorn at home and bring it to work instead of using microwaveable packets of popcorn.
- Homemade trail mix. The best thing about this snack is how customizable it is! Combine ingredients like dried fruits, whole-grain cereal, dark chocolate chips, nuts, seeds, and more. Need recipes? Here are some healthy ones for you to try!
- Seeds. Choose unsalted seeds like sunflower or pumpkin seeds.
- Can or packet of tuna (3 oz. size). This is a good source of protein! Choose low-sodium varieties when possible. Enjoy with whole-grain crackers.
- Can of vegetable juice or juice box of fruit juice. Make sure you’re choosing 100% juice with no sugar added!
- Whole grain cereal. Pack a serving of your favorite healthy cereal into a reusable container. Choose cereal that is made with whole grains and is low in sugar.
- Protein bar. To keep it healthy, look for ones that include fruits, nuts or nut butters, and whole grains, without added sugar.
This blog was adapted from Health Advocate’s Blog. Health Advocate is the Employee Assistance Program of St. Petersburg College.
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