One of the most significant challenges we face when it comes to maintaining a proper diet that will help us to sustain a healthy weight is being able to manage our eating when our days can be so busy. Whether it’s transporting the kids to and from after-school functions, juggling the demands of home and career, or keeping ahead of the requirements of school or just day-to-day life, staying on top of our nutrition can be an imposing task.
But this is quite manageable. When we have a plan for healthy snacking between meals, one of our most powerful tools is to plan ahead. Part of this planning means that we should be mindful about when and what we’re eating, and choose snacks that boost our nutrient intake
Here are some healthy snacks that you can keep in your bag or a cooler that are great for keeping hunger at bay while maintaining the nutritional balance you’re working so hard to maintain. Also, for more tips on resisting those cravings that can cause you to overeat, make note of these 9 Healthy Foods that Fend Off Hunger.
Jerky
There are several types of meats that jerky is made from, but the most popular are beef or chicken. Because it’s wonderfully portable and can be carried anywhere, it makes a great on-the-go snack. One ounce (28 grams) of beef jerky is low in calories (about 116), high in protein (9.4 grams), and is a great source of vitamins and minerals. Ideally, you should select natural jerky since some brands add sugar and sodium for unique flavor. If natural jerky isn’t available, however, stick to low-sodium and low-sugar brands.
Kale Chips
Baked Kale chips are a wonderful alternative to potato chips with few calories, fewer carbs and less fat. Oven roasting won’t affect the vitamin K in kale – which is good for your bones and heart. Kale is loaded with powerful antioxidants and it can help lower cholesterol and the risk of heart disease. Toss some into a zip-top bag to take with you for a great healthy snack.
Hard-Boiled Eggs
Not many snacks are as effective for taking the edge off hunger than hard-boiled eggs. Boiled eggs are one of several satiating snacks that rank high in how well it helps you feel full and reduce your calorie intake later in the day. Eggs are nutrient-dense and very filling mainly because of their high protein content. Add to that the fact that a high-protein diet can boost your metabolism and that makes eggs a must-have part of your diet.
Edamame
This crunchy snack has become more popular as people are looking for convenient, healthy snacks on the go. In addition to being a very good source of healthy fiber and vitamin K, it is rich in the antioxidant kaempferol, which has been shown to promote weight loss and lower blood sugar in animal studies. Because of its popularity, it’s easy to find many different pre-packaged varieties in stores that are great both for home and for busy schedules.
Mixed Nuts
Like many quick, healthy snacks, mixed nuts are easy to carry, store well, and are tasty! The many varieties also ensure a nice range of flavor without any additives or artificial flavoring. They’re loaded with antioxidants, high in fiber, and are very versatile. Since they can be stored at room temperature, they’re great on-the-go snacks.
Fruit & Vegetables
Though sometimes overlooked as a part of a smart on-the-go snack, fresh fruit is a great source of vitamins and minerals, including folate, vitamin C and potassium. It’s also an excellent source of dietary fiber which can help to maintain a healthy gut. This low-calorie and low-fat snack is wonderful for maintaining good health. Preparing fruit cups to grab on the way our the door or keeping it in a cool lunch bag is perfect for enjoying this healthy snack.
Good ol' Fashioned Popcorn
So the key phrase here is, “ol’ Fashioned”! Most people agree that popcorn is a great healthy snack. Unfortunately, too often it is slathered with real or artificial butter flavored, sugars, or other toppings that significantly cut its benefit and add to it being a dietary horror show. But when it’s air-popped and lightly seasoned, popcorn is a wonderful, portable and enjoyable healthy snack. That’s because it’s a whole grain, and high-fiber whole grains help promote a lower risk of heart disease, diabetes, some cancers and other health problems. So pop some, toss it in zip-top bag or container and take it with you for a quick, tasty, healthy snack.
Trail Mix
Trail mix can either be one of your best friends, or your worst enemy when you’re trying to snack healthy. Because it comes in so many combinations, many times the benefits are outweighed by some of the contents. Whether you purchase it or make it yourself, be sure that it has a healthy mix of nuts, seeds, oats, dried cranberries and even a few dark chocolate morsels to get a great boost of protein in each serving.
Greek Yogurt
Greek yogurt is quite different from the regular, sweet yogurt that is also found in the dairy section. In manufacturing Greek yogurt, an extra step is added to the process so that excess water, minerals, and lactose are drained out. This produces a very creamy, rich yogurt with less sugar, more carbs and a slightly tart taste. An average serving can have up to 17 grams of protein. Add your favorite fruit or a healthy sprinkling of granola and you’ve got one delicious, satisfying snack.
Cherry Tomatoes
Cherry tomatoes are miniature sized treats of the real deal and pack as powerful a punch of nutrients as its full-size big brother (or sister.) They are an excellent source of vitamins A, C and pack a nice punch of vitamin K and potassium. They’re delightfully versatile and can be prepared as a snack, in salads, and in both sweet and savory dishes.
String Cheese
Snacking on string cheese is a great way to incorporate dairy into your diet. It’s relatively low in calories, high in protein, and it supplies a good range of vitamins and minerals. While string cheese doesn’t offer the same gram-for-gram value as regular cheese, as a good, enjoyable on-the-go snack, it’s convenient, tasty and fun to eat!
Cottage Cheese
Cottage cheese is not only high in protein, but it’s packed with essential nutrients. Its low calorie count and mild flavor make it a favorite for people on the go. That’s the reason it’s a favorite for athletes and a staple in weight-loss plans. Its soft, white, creamy texture is because it’s considered fresh cheese, so it doesn’t undergo an aging or ripening process to develop flavor. It’s a natural to be topped with your favorite fruit or grain for a quick, nutritious snack.
Celery and Peanut Butter
Convenient snacks that are both portable and rich in nutrients can be hard to come by, especially those that are appealing for both kids and adults. Celery with peanut butter is one of those combinations. In addition to having that perfect balance of crunchy and creamy, it’s a great part of a healthy diet plan.
One thing to keep in mind with this tasty goodie is that lower quality peanut butters may add various ingredients such as sugar, vegetable oil and trans fat. So make sure you stick with more quality brands that have fewer additives that can compromise its benefits.
Tuna & Crackers
Whether you make your own, or purchase some of the pre-made, on-the-go kits, tuna and crackers are a favorite tasty, portable snack. One 7oz can of tuna canned in water and 6 saltines are only about 250 calories, but can offer up to a whopping 20 grams of protein. Nutritious and delicious!
Protein Bars
Protein bars are a wonderful snack and many are loaded with nutrition. Many; not all. Just because that bar by the register has the word “protein” on it doesn’t mean that it’s necessarily healthy. Many of them gained popularity just because of that word and the connection to being healthy that it suggests. Instead, make sure your protein bar is one that is whole grain, low sugar, and has more protein than carbs. Better yet, there are some great recipes for making your own protein bars that are inexpensive and easy to make!
Smoothies
Smoothies! What a delight. They help with weight loss, prevent dehydration, are great for making you feel full, and are effective in controlling cravings with as much pleasure as having dessert. One of the best things about smoothies is that they’re easy to make at home, are inexpensive, and there are so many possible combinations that the range of recipes are suitable for just about every taste.
The one challenge with smoothies is that they’re not quite as portable as some other snacks. However, having one when leaving home or storing them in the fridge at work is a great way to enjoy this nutrition-rich snack.