One of the biggest challenges to good nutrition is figuring out what healthy snacks to prepare. Low carb snacks, high protein snacks, Paleo snacks – what are healthy snack ideas to eat between meals? Below we have compiled a list of some convenient snacks for work (and quick healthy snacks for kids) that you can use to keep your diet on track:
Healthy Snack Ideas
The Big Picture For Healthy Snacking
The main reasons snacks are important are
- to keep your blood sugar levels stable
- to keep your hunger in check so you don’t overeat at the next meal
- to keep your brain from thinking you’re starving and turning on the fat storage system
- to give your body a steady stream of nutrients if you’re trying to put on muscle
The ideal way to prepare your snacks is to plan food that combines protein and carbohydrate (preferably a vegetable or fruit). Another smart thing to eat in between meals is a food that is a good combination or protein and fat (nuts or unprocessed cheese, for example).
Convenient Snack Ideas
Bringing healthy snacks to work is an important part of good nutrition, and an important part of a weight loss plan. Here are some convenient snack foods you can bring with you to work, or any time you’re away from the kitchen. They are all good examples of combining protein and carbs, or protein and fat:
- A cup of Greek yogurt
- A few chunks of natural cheese on organic whole-grain crackers (no trans fats!)
- A few slices of organic turkey or roast beef wrapped in lettuce. Add tomato, green peppers, or any other veggies you like inside the wrap.
- Apple slices topped with (natural) peanut butter or almond butter
- 8 – 12 oz organic vegetable juice (I like Vege or Bolthouse Farms brands) plus one scoop hormone-free whey protein in a shaker cup. Shake vigorously and enjoy!
- A few chunks of fresh pineapple with a handful of pistachio nuts. Sounds weird, tastes great!
- A cup of cottage cheese with a few sprinkles of fresh fruit (try blueberries or chunks of fresh peach in the summertime).
More info on healthy snack ideas
Mixed nuts
Nuts are an ideal nutritious snack. And they’re prefect for snacking when you’re traveling because they don’t require refrigeration. Because nuts have a high fat content, they are very filling and are a great tool to keep your blood sugar stable. Because of this, several studies suggest that eating nuts in moderation can help you lose weight.
Nuts are loaded with fiber and mineral nutrients. They are linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses.
Nuts provide the perfect balance of healthy fat, protein, and fiber. On average, they contain 180 calories in a 1-ounce (28-gram) serving.
Greek yogurt with fruit
Greek yogurt and fruit makes a delicious, nutrient-dense snack. In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein.
Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds.
One cup of full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries provides about 10 grams of protein and 150 calories.
Hard-boiled eggs
Eggs are one of the healthiest and most weight-loss-friendly foods you can eat. They pack plenty of protein, as well as important carotenoids and vitamins like K2 and B12.
Eggs are surprisingly filling, and may reduce the total number of calories you eat for many hours, which can help you lose weight.
Although their high cholesterol content gave them a bad reputation for years, more recent studies suggest that moderate egg intake doesn’t have any effect on your risk of heart disease.
Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein. Eat the yolks!
Apple slices with peanut butter
Apples and peanut butter taste fantastic together.
Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk.
Natural peanut butter has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides.
That said, peanut butter is fairly high in calories, so it is best consumed in moderation.
A medium apple with 1 Tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.
Kale chips
Kale is incredibly healthy, as it’s loaded with fiber and antioxidants.
A 1-cup (67-gram) serving of raw kale provides more than 100% of the DV for vitamins A, C, and K (23).
Dark chocolate with almonds
Dark chocolate with almonds is a rich, satisfying (and portable!) snack — great for traveling.
Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk.
Almonds are high in heart-healthy monounsaturated fat, and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight.
Both dark chocolate and almonds are high in magnesium. One ounce (30 grams) of each provides about 300 calories in total, depending on cocoa content.
Healthy beef jerky or beef sticks
Beef jerky or beef sticks make great high-protein, portable snacks when you’re traveling. That said, it’s important to choose the right type:
Some jerkies are loaded with sugar, preservatives, and artificial flavors and colors. Some don’t contain added sugar, but are made from low-quality meat and contain plenty of other questionable ingredients. Read your labels!
Look for jerky and beef sticks made from grass-fed beef, with as few added ingredients as possible. Grass-fed beef contains more healthy omega-3 fatty acids than grain-fed beef.
Most beef jerkies and sticks contain about 7 grams of protein per ounce (28 grams). A wide variety is available online — I like Chomps.
Healthy Snacks You Don’t Have To Cook Or Refrigerate
- Quest bar (all natural, no artificial anything, high fiber, and gluten free!)
- A handful of nuts, or a handful of nuts with organic granola
Paleo Snacks
If you’re into the Paleo Diet, try some of these paleo-friendly snacks and lunches:
Vegetarian Snacks
- Kale chips with hummus
- A handful of nuts, or a handful of nuts with organic granola
- Apple slices topped with (natural) peanut butter or almond butter
- A cup of edamame, with added lemon pepper or olive oil for flavor if you like
More great vegetarian snacks here:
Healthy snacks when traveling
Healthy snacks can be a challenge, especially if you’re away from home. But being on the road for work, or on vacation doesn’t have to mean you’re stuck with poor food choices!
If you have plans to be away from home for just a few hours, eat something satisfying and nutritious before leaving the house. This can keep you full for a few hours and not reaching for junk.
If you need to pack healthy snacks for a road trip, here are some easy ideas:
- Nuts and seeds
- Tuna in a pouch
- Hard boiled eggs
- Fresh fruit
- High protein, low sugar protein bars (or homemade protein bars)
- Greek yogurt or cottage cheese
- A protein shake
- High quality meat jerky (low sodium and sugar, free from nitrites and artificial coloring)
- Raw veggies with hummus
- Celery with nut butter
- Dark chocolate and unsalted almonds (or other unsalted nuts)
- Apple slices with nut butter
Bringing a packed cooler with pre-cooked protein and vegetables is great if you can make it work! When it’s time to eat, you’ll be glad you took the time to make sure healthy food is available!
Grab-and-go snacks on the road
If you have to stop on the road for a snack, do the best you can. Aim for better, not perfect.
Reach for fruit or pre-made salads instead of a bag of chips and a coke.
When putting together a meal at a gas station, try to pick a protein (jerky or a protein bar), 1-2 fruits (apple & banana), and 1-2 fats (nuts). Any vegetables you can come across get you bonus points!
At a restaurant on the road
The same principles apply — aim for better and not perfect.
Pick the menu item that is best for you.
You can ask for double protein, sauces on the side, vegetables instead of french fries.
For example, order a chicken sandwich and a side salad with dressing on the side.
Here you can remove the bun, and add the meat to salad for a healthier alternative.
Again, aim for ‘better’ instead of ‘perfect’. This helps you avoid the dreaded all-or-nothing mentality.
And remember, hunger isn’t an emergency.
It’s OK to be hungry for a few hours if you don’t like your food options.
Just make sure you have a healthy meal available for you when you get off the road.
Healthy Snacks For Kids
Sometimes getting kids to eat healthier food is a challenge. Here are some ideas for snacks that are healthy and fun:
https://incredibleplayhouse.com/13-healthy-snacks-for-kids-that-are-easy-to-make