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!