11 On-the-Go Snacks Registered Dietitians Live By

Rather than gravitating to the corner vending machine in bouts of hunger, pack up these on-the-go snacks Registered Dietitians live by to keep hunger and health goals squared!

Healthy Snacking Tips

Think Fiber and Protein

Dietitians encourage snacking on fiber and protein, as the duo helps induce satiety to lessen the risk of overeating and keeps calories naturally in check. Snacks rich in healthy fats are also supported for appetite control.

Stay Proportionate

Along with selecting wholesome and quality food, remember, it is a snack. Dietitians reinforce snacks are not meals and should remain fairly small in proportion.

Keep On Hand

The sole purpose of “on-the-go” snacks is having them on hand. Not only does it save you from a drive thru or convenience store run, but allows you to swiftly stick to your health goals.

11 On-The-Go Snacks

1. Nuts

Not only are nuts convenient, but packed with protein, fiber, and healthy fats. But it is important to remember they are dense in calories, so opt for an ounce serving size, or approximately the size of a shot glass. Countless and healthful varieties include pecans, walnuts, peanuts, almonds, and sunflower seeds.

2. Greek Yogurt

Whether you portioned out yourself or purchased an on-the-go packaged container, Greek yogurt makes an excellent protein-packed snack option. Dietitians also recommend electing a plain Greek yogurt product, as flavored types tend to be loaded with added sugar. Offer fiber and natural sweetness by topping with fresh berries and chia seeds.

3. Cheese Sticks

An individually-sized and packed cheese stick lessens the temptation to overeat and risk of packing on calories. They are also an excellent source of calcium, while supplying protein and healthy fat to keep hunger levels at bay. Pack with an apple, grapes, or other favorite fruit as desired to obtain fiber.

4. Cottage Cheese

Per ½ cup serving, cottage cheese packs on 13 grams of protein! Complement with fiber-packed and naturally-sweetened fruit, including fresh peaches, pineapples, and berries.

5. Peanut Butter Cups

No, not the chocolately Reese’s cups… Keep individually-sized cups of peanut butter available. A tablespoon or two with apple slices or a banana are well-balanced snack options to keep you satisfied until the next upcoming meal.

6. Hardboiled Egg

Since scrambling up eggs is not exactly ideal on-the-go, confine in its hard-boiled counterpart instead. Boil up a bunch at the beginning of the week for a low-calorie, high-protein snack.

7. Jerky

Ditch the worry of spoiling meat and leave the grill and steak knives for an intimate dinner. Jerky is an excellent non-perishable, protein-packed snack, just be careful of the unwanted additives and pick a lower-sodium, more natural product.

8. Hummus and Veggies

Hummus is essentially a dip made from chickpeas or other beans, healthy oils such as olive, and various seasonings and provides a small amount of protein along with fiber. Dip with colorful vegetables like carrot sticks and sliced peppers for a healthy, on-the-go snack.

9. Rice Cake and Almond Butter

Rice cakes make an excellent versatile snack, as they harness various ingredients while staying low in calorie. Top with a small smear of almond butter to amp protein, healthy fat, and flavor profiles.

10. Avocados

Enclosed in transit but ready-to-go when you are, avocados are a convenient, nutrient-rich snack. They offer healthy fat and fiber to keep you full for hours as a sole candidate or spread it on whole grain crackers or veggies.

11. Popcorn

Instead of ripping open a greasy bag of chips, go for a lightly seasoned popcorn. Popcorn is full of fiber and allows for a higher volume to be consumed without breaking the calorie bank.