Guest Blog: Healthy snacks on the go
I have a confession: I can go from happy to hungry to hangry within seconds. And hangry isn’t a cute look on me. Once I cross into the hangry zone it’s hard to think clearly or make healthy choices. And I almost always eat well past the point of being satisfied.
I find that I spend a lot of time on meal planning and preparation but can easily forget about snack planning. I am not a 3 meals a day and no snacks kind of girl. I feel the most energized, satisfied, and strongest if I sprinkle in healthy snacks throughout the day. The key to healthy snacking is preparation. Snacks are meant to sustain our energy and keep us full until our next meal. Nutrient dense foods are the best option for that.
Here are my top [healthy] on-the-go snacks:
An apple is always a great choice. They are high in soluble fiber so they will fill you up and they are so convenient. You can throw an apple in your bag and know that you’ll have a healthy snack whenever you need it.
Individual packets of nut and seed butter
I keep my snack drawer at work stocked with single serving packets of raw nut and seed butter. They are great to eat with an apple or even alone in a pitch. My favorites are the almond, cashew, and walnut butters from Artisana because they are organic, raw, unsalted, and have no added sugar or flavors.
Raw veggies can satisfy your crunchy craving. Like apples, raw veggies are so easy. You can toss a bag of chopped veggies like carrots, celery, cucumbers, and jicama in your bag and your snack is ready and waiting. It’s great to pre-chop and package your raw veggies during your weekly meal prep so they are ready and waiting for you when hunger strikes.
Can we all just agree that there is nothing scary about an egg? Eggs (especially the yolk) have gotten a bad wrap but they are a healthy, nutrient dense option loaded with protein. Make a batch of hard-boiled eggs on Sunday and you’re set for the week.
Unsalted rice cakes
Unsalted rice cakes are a great gluten-free on-the-go snack option. You can top them with some raw nut butter, banana, cinnamon, and a pinch of sea salt for a sweet and salty treat or spread them with avocado for a gluten-free avocado toast.
I am not a huge fan of protein bars and prefer to mostly eat whole foods. But this is real life and there are times when whole foods just aren’t an option. For those moments, I love Epic bars and jerky. They are one of the cleanest protein bars and snacks that I’ve found and are delicious.
Raw nuts and seeds
I love a simple handful of raw Brazil nuts, almonds, walnuts, or pumpkin seeds as a snack. I make small travel size containers of nuts and seeds and toss one in my bag on the way to work. Be sure to store your nuts and seeds in the freezer or refrigerator to prevent their natural oils from oxidizing and becoming rancid.
For me, avocado is the perfect food. They are loaded with heart-healthy fat and protein so they will fill you up. Avocados are great snacks because they come in their own bowl. You can slice one open and just eat it with a spoon on the go. When I’m home, I like use a drizzle of olive oil, squeeze of lemon juice, sprinkle of sea salt, garlic salt, and red pepper flakes.
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Stephanie is a holistic health coach at Spirited Well-being. She merges spiritual principles with practical wellness strategies to empower women to lose emotional weight and gain healthy habits. Stephanie has completed the Spirit Junkie Master Class Level One and Two training with Gabrielle Bernstein and graduated from the Institute for Integrative Nutrition.