Healthy Eating is one of the most difficult things to do, especially when it comes to snack time. If you have a lot of weight to lose, you know how important sticking to a strict diet can be. Well, even though you are trying really hard, sometimes you end up using chips or sugary energy drinks such as Red Bull to give your body some quick energy. These kind of junk foods may give you an instant boost, but they will also offer an instant crash.
Simple Tips for Keeping Healthy Snacks On Hand
Be prepared! Plan out your snacks just as meticulously as you plan out your day! If you know there’s going to be a stretch of time that you won’t be able to grab a bite to eat or stop at home, be sure to pack enough food to keep you satisfied until your next meal. This not only takes the thinking and anxiety out of it, but will even give you something to look forward to between meetings, errands, what-have-you.
Take an appetite suppressant. Sometimes, too much snacking can lead to unwanted weight gain. To keep excessive snacking at bay, take an appetite suppressant, like Skinny Fit Snack Attack, to curb cravings and fight unwanted weight gain! Simply take 2 capsules with water about 30-60 minutes before a snack or a meal.
Keep easy, on-the-go containers on hand. Sometimes the hardest part about having healthy, portable snacks is not having a place to contain them! No one wants to carry around a bunch of heavy mason jars just to hold some nuts and fruit, so try to opt for lighter food luggage. Reusable plastic bags and even beeswax wraps are great (and sustainable!) alternatives to single-use plastic and heavy, clunky containers.
Practice portion control. For whoever needs to hear this, your body does not need the whole bag of trail mix. Say it with us: portion control. When eating healthy snacks on-the-go, especially if they are going to be eaten in front of a computer, on the phone, or in a rideshare, it’s easy to get distracted and not realize how much you’re actually eating. Part of pre-packing snacks is portioning them out. The palm of your hand is usually a safe indicator of portion control when it comes to snacks.
Carry a water bottle. Thirst is often disguised as hunger cravings. Especially when working a full schedule, staying hydrated is key to avoid overeating. If you’re reaching for snacks more than usual, it might be time for a large glass of water. Wait about 10 minutes afterward and if you’re still hungry, go on and get that snack. Check out these super cute and stylish water bottles you can use for water, hot or cold tea, and even your favorite collagen supplement!
Healthy Snacks (On-The-Go)
Healthy on-the-go snacks aren’t always easy to come by. We’ve compiled 13 of our favorite simple and healthy portable snacks that, with a little preparation, you can take anywhere. Whether you’re stuck at home, on the run, or just don’t have access to healthy food at the moment, you’ll be happy to have one (or three!) of these healthy munchies on hand:
1. Meal replacement shakes
Meal replacement shakes are a great way to nourish your body on-the-go. It will take no more than a few minutes to assemble, and you can sip on it wherever you go! Meal replacement shakes will also help you feel fuller longer, so they’re a great snack for busy days. No utensils or heating required, and zero mess.
These squiggly nuts are great brain food! Especially when you’re feeling that afternoon slump. Not only are walnuts are a great mood booster and focusing aid, but they are packed with a healthy type of fat called monounsaturated fat! This type of fat actually lowers your cholesterol and rich in antioxidants!
3. Avocado topped with sea salt & sesame seeds
Similar to walnuts, avocados are a great source of healthy fats. They are nutrient-dense and calorie-dense which keeps you feeling fuller for longer! But avocado lovers beware—although they are delicious and packed with tons of micronutrients, the majority of the calories in an avocado come from fat making it easier to exceed your caloric needs. Fat contains 9 calories per gram, whereas protein and carbohydrates are only 4 calories per gram.
4. No-bake energy bites
If you tend to crave sweet treats throughout the day, no-bake energy bites make for great healthy on the go snacks. They’re packed with brain and gut foods like walnuts and dates, and all you have to do is blend, roll, and refrigerate! Make this no-bake chocolate energy bites recipe in just minutes!
Healthy Snacks That Can Help You Lose Weight
1. Mixed nuts
Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber.
Aside from being tasty, they’re linked to numerous health benefits and very filling. Studies also suggest that despite their higher calorie and fat content, eating nuts in moderation may help you lose weight
There are plenty of nuts you can choose from, including walnuts, almonds, Brazil nuts, hazelnuts, pine nuts, macadamia nuts, cashews, and pistachios.
Because they don’t require refrigeration, they’re a great choice for snacking on the go. Be mindful of your portion size, and aim to stick to about 1 ounce or 1/4 cup.
2. Red bell pepper with guacamole
The combo of red bell peppers and guar gives you plenty of nutrients that help keep you feeling full for hours.
Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. On the other hand, guacamole is a rich source of healthy fats, fiber, vitamins A, B, and C, and minerals like phosphorus and potassium
Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole combines the best of both foods while keeping this snack’s calorie count under 200
3. Greek yogurt and mixed berries
Plain Greek yogurt and berries make a delicious, nutrient-dense snack.
Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around
Add a mixture of differently colored berries to your yogurt to get an array of nutrients — and a mix of their sweet and tart flavors.
4. Apple slices with peanut butter
Apples and peanut butter are a match made in heaven — both nutritionally and flavor-wise.
On one hand, apples are a fiber-rich fruit. On the other hand, peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack
By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Try adding a sprinkle of cinnamon for an added flavor boost.
Note that many store-bought peanut butter brands contain added sugars and oils. Check the ingredient list and choose one that only contains peanuts and salt.
5. Cottage cheese and fruit
Cottage cheese is high in filling protein, boasting 24 grams in just 1 cup
Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack.
The combination is exceptionally good when combining the cheese with tropical fruits such as pineapple, papaya, or watermelon.
6. Celery sticks with cream cheese
Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full.
This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese. Try celery sticks with peanut butter or almond butter for another crunchy and creamy combo.
Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories
7. Kale chips
Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like beta carotene, lutein, and zeaxanthin
It’s also a good source of minerals, such as calcium and phosphorus. It has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens
Pairing kale with olive oil not only makes more delicious and crispy chips but also a more balanced and filling snack.
This easy recipe for kale chips provides about 150 calories:
1 cup (20 grams) of bite-sized kale leaves
1 tablespoon (15 mL) of olive oil
1/4 teaspoons (1.5 grams) of salt
Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes, until crispy and starting to slightly brown. Watch them closely, as they can easily burn.
8. Dark chocolate and almonds
Dark chocolate and almonds are a fantastic pair. The rich chocolate flavor paired with the crunchy nuts is a powerful flavor and health duo.
Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats
The two make a great combo for a heart-healthy, satisfying, and portable snack. Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts.
9. Cucumber slices with hummus
Cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus.
Hummus is typically made from chickpeas, tahini, olive oil, and garlic. Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats
Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus will help keep you full for under 100 calories
You can also pair them with some whole grain crackers or pretzel sticks for a heartier snack.
10. a piece of fruit
Healthy snacks don’t need to be complicated. Just a single piece of fruit can be incredibly satisfying.
Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges.
Fruit contains fiber and minerals and makes a great small snack. To make it more satisfying, pair your fruit with nuts or yogurt.
Healthy Snacks for Weight Loss onThe Go
1. Chunky Healthy Granola
Skip the store-bought stuff and take the plunge into homemade granola: you’ll cut way back on sugar and other unnecessary ingredients, leaving plenty of room for a variety of seeds and nuts (all high in fiber and omega-3s).
2. Baby Carrots with “Everything” Hummus
Carrots and hummus are a great snack as-is, but adding a sprinkle of everything bagel seasoning (like this version from Trader Joe’s!) will make your taste buds extra happy.
Make it: Sprinkle 1 teaspoon of everything bagel seasoning on top of 1/4 cup of regular hummus. Eat with 1 cup of baby carrots.
3. Vegetarian Black Bean Taco Cups
If you need a slightly bigger snack that packs a protein punch, try these mini black bean taco cups. They’re technically an appetizer, but all that means is you’ll have plenty of servings to freeze and grab whenever you need a filling bite.
4. “Banana Split”
Robin Plotkin, RD, suggests a healthy version of the classic dessert by halving a banana, then topping it with yogurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super-fun to eat.
Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yogurt and 2 tablespoons of chopped walnuts.
5. Green Goddess Hummus
If you’re just kind of “meh” about regular ol’ hummus, try this Green Goddess kind: fresh herbs give it a gorgeous color and a serious flavor boost. Enjoy with raw veggies to increase your fiber without adding fat or calories.
This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.