the blog!

Easy, Healthy Snacks On the Go

When you picture your healthiest self, you might see a meal planning expert with perfectly portioned and color coded Tupperware ready to bring to work so you’ll always be prepared to eat the most nutritious meals possible, regardless of where you are.

Reality looks a little different.

Reality might be more along the lines of you falling asleep on your couch while binge watching Netflix on Sunday night, completely forgetting about putting together those Instagram worthy meals. It might then look like you binging on potato chips at the office on Monday afternoon because you just need SOMETHING to get you through the rest of the day.

It’s okay – we’ve all been there. Luckily, there’s a solution that doesn’t require you to dedicate hours every week to your daily lunches. There are plenty of portable (and easy!) snacks that won’t cause you to feel all the icky side effects of binging on junk food to get through the day.

Fruit

Apples, oranges, and bananas – oh my! Any portable fruit is a great snack to take on the go. If you have the time, try to cut it up into pieces so you aren’t worrying about peels or cores while you’re going from place to place. For an extra added boost of protein, add some nut butter to a banana or apple. This will also make it a more filling snack if you have to wait longer until your next full meal.

Veggies

If fruit was on the list, you knew vegetables had to follow. It’s, of course, unrealistic to say you’re going to bring a zucchini or a bunch of asparagus in your bag, but there are tons of vegetables that travel well. Celery or carrot sticks, cherry tomatoes, sliced cucumber, and broccoli or cauliflower florets are great on the go and fit well in Ziplock bags. Add some hummus (maybe even in portable containers like these!) or other healthy dip (guac anyone?) to add some extra flavor and nutrition. Edamame is an amazing option as well, and you can find them already shelled to avoid having the extra garbage if you’re out and about.

Yogurt

If you have a fridge handy, yogurt is a great way to add protein and calcium into your diet. It’s also been shown to improve gut health, which more and more studies show is key to feeling great overall. Just be careful – yogurt is known to be sneaky with the added sugar. Make sure you’re reading the nutrition labels and picking one that is actually a healthy snack, rather than just dessert in disguise. My pick? Siggi’s Yogurt has more protein than sugar, and tons of probiotics to help with that gut health situation. All of the flavors are great, but definitely make sure to try the coconut.

Popcorn

No, not the kind you get in the movie theater that is trying to set a world record for the most salt in one container. Popcorn in and of itself is full of fiber (which keeps you full for longer!) and other vitamins and minerals. Check your nutrition labels to make sure that you’re not getting anything extra, like all those additives that the movie theaters try to sneak in there. No time to pop your own? There are great pre-packaged brands that only include natural ingredients. Try Buddha Bowl, Skinny Pop, or Boomchickapop for delicious options (and fun names!).

Cheese

Lovers of cheddar, swiss, blue, and gouda rejoice! Cheese really is a healthy snack. Sadly, it’s not going to do much for you in the health department to eat a cheese plate every day (trust me, I’ve checked) but in moderation cheese is another good source of both calcium and protein. Choose wisely, as some cheeses are lower in calories and sodium than others. Trader Joe’s makes portable, cheddar cheese sticks that are great on the go, and Babybel is another great option that is sold in most grocery stores.

Nuts

Almonds, peanuts, cashews, walnuts, pistachios… the list goes on and on. Nuts are very nutritious (and filling!) snack filled with all kinds of good stuff like heart healthy fats, protein, and antioxidants. Make sure the bag you’re reaching for just has nuts – no added salt, no honey roasted sugars, nothing but nuts. Almonds and pistachios are two of the healthiest options, so put those in your shopping cart first if you’re having a hard time deciding.

 Nutrition Bars 

These bars, also called protein or energy bars, have gotten a bad rap in recent years for actually being candy labeled as a health food, and rightfully so. Some have over 30 grams of added sugar, and very few actual nutrients. When done right, these bars are a great on the go option when you’re trying to avoid being hangry in between meals. Bars like Perfect Bar, Rx Bar, Picky Bars, and Health Warrior are filled with whole foods and avoid all the extra additives. They come in some pretty great flavors too!

 

The take away? Make sure your snacks are providing some type of nutrition, even though they aren’t full meals. This will help you avoid the “empty calories” which aren’t beneficial for your body at all and often lead to weight gain. Try to reach for your snack before you feel STARVING to avoid overeating in between meals. When it’s mealtime, do your best to eat something nutritious and filling to satisfy your cravings and keep you full for longer. When in doubt, read the nutrition labels and go for whole foods whenever possible. Snack on!

 

 

Need more help with making healthy eating choices? Want to come up with a meal plan that will help you lose weight or meet your nutrition goals? Not sure how to make kale actually taste delicious? Contact Viva Wellness for a free health coaching consultation to see if we can help!

Author: Rachel

Rachel is a licensed therapist and co-founder of Viva Wellness. She gets most of her inspiration for the blog while on the run, and if you ever need to find her, she’s probably in Central Park. If she’s not running, you’ll find her planning the next time she’s going to eat, exploring all things wellness in NYC, or raising her stress level by watching her sports teams.

Related Posts

Instagram

  • Amen to that! 🙌
.
.
.
.
#mentalhealth #mentalhealthmatters #wellnessblogger #lifestyleblogger #healthymindset #wellnesslife #wellnessblog #therapist #therapistlife #healthandwellbeing #iamwellandgood #nyblogger #holisticwellness #wellnesswarrior #wellnesslifestyle #mentalhealth #mentalhealthawareness
  • What happens when you feel like you don't look like the usual gym bodies? You learn to define your own meaning of health and wellness, and that's exactly what @rachelgersten and @jorelcaraballo did.

For Rachel, running after being told that she couldn't meant not only taking control of her own health and wellbeing, but also providing a sense of accomplishment that she had been craving. For Jor-El, it meant incorporating walks, getting active with his dog Nomi and listening to what made him feel good physically.

Head over to our podcast as we discuss our views on wellness and how we got there in the latest podcast episode, Wellness Journeys. You'll hear how @rachelgersten came to refer to a certain fast-food joint as "the yuck place" and how @jorelcaraballo came to define his own meaning of health and wellness after he realized going to the gym to lift weights wasn't quite for him (you can guess that that quote was from him). Don't forget to subscribe so you can be notified of the latest episodes as soon as they come out, and leave us a review! #linkinbio
.
.
.
.
#wellnesspodcast #healthpodcast #podcasting #podcaster #podcasts #podcastshow #therapistpodcast #mentalhealthmatters #wellnessblogger #fitnessblogger #lifestyleblogger #iamwellandgood #healthymindset #wellnessadvocate #wellnesslife #wellnessblog #therapist #healthandwellbeing #holisticwellness #wellnesswarrior #wellnesslifestyle #poweryourpassion #mentalhealth #mentalhealthawareness
  • Go on, stop and smell the flowers. Sometimes you need some quiet moments to truly appreciate what's around you.

We all know the great feeling of having a few minutes to yourself, but did you know that it can also boost brain growth and improve your memory? Our friends at @helloworkwell explored some of the benefits of silence, and it's definitely worth taking a bit of time every day to yourself. Bonus points if it's a walk outside in #CentralPark (hello, spring!).
.
.
.
.
#silence #quiettime #mindfulness #bemindful #selfcare #almostspring #mentalhealthmatters #wellnessblogger #fitnessblogger #lifestyleblogger #iamwellandgood #healthymindset #mindbodygram #yearofyes #wellnessadvocate #wellnesslife #wellnessblog #therapist #therapistlife #healthandwellbeing #bossbabe #powerofshe #nyblogger #holisticwellness #wellnesswarrior #wellnesslifestyle #inspireme #mentalhealth #mentalhealthawareness
  • Your #WednesdayMotivation to keep taking chances, via @thrive.
.
.
.
.
#motivation #inspiration #wednesdaywisdom #mentalhealthmatters #wellnessblogger #fitnessblogger #lifestyleblogger #iamwellandgood #healthymindset #mindbodygram #yearofyes #wellnessadvocate #wellnesslife #wellnessblog #therapist #therapistlife #healthandwellbeing #bossbabe #powerofshe #nyblogger #holisticwellness #wellnesswarrior #wellnesslifestyle #inspireme #poweryourpassion #mentalhealth #mentalhealthawareness
  • Our co-founder @rachelgersten is headed to the city of Brotherly Love this week to talk about the importance of prioritizing mental health at the #BeFearlessSummit! Before that, she's taking over their Instagram account today to give some sneak peeks. Head to @befearlesssummit to follow along.
.
.
.
.
#wellnessevent #wellnessphilly #bewellphilly #girlboss #bossbabe #mentalhealthmatters #wellnessblogger #fitnessblogger #lifestyleblogger #iamwellandgood #healthymindset #mindbodygram #wellnessadvocate #wellnesslife #wellnessblog #therapist #therapistlife #healthandwellbeing #nyblogger #holisticwellness #wellnesswarrior #wellnesslifestyle #mentalhealth #mentalhealthawareness
  • As we're trying to adjust to the new daylight hours (thank you, #DaylightSavingTime), @rachelgersten and @jorelcaraballo have a couple tips to make the transition easier: -Make sure to drink plenty of liquids. Avoid alcohol and caffeine starting in the late afternoon to help your body sleep smoothly.
-Try to still go to bed and wake up at the same time, even though the sunrise and sunset times are different.
-More daylight after work and (hopefully) warmer days means it's a great time to walk home a bit from work. Start slowly, especially if you haven't had a serious exercise regimen in the winter. It's a great time to play tourist in your own neighborhood, like @rachelgersten did when snapping this shot in Washington Square Park.

What are your best tips for adjusting after Daylight Saving Time? Share with us in the comments 👇
.
.
.
.
#wellnesstips #wellnesstip #springforward #mondaymotivation #motivationmonday #mentalhealthmatters #wellnessblogger #fitnessblogger #lifestyleblogger #iamwellandgood #healthymindset #mindbodygram #wellnessadvocate #wellnesslife #wellnessblog #therapist #therapistlife #healthandwellbeing #nyblogger #holisticwellness #wellnesswarrior #wellnesslifestyle #mentalhealth #mentalhealthawareness