Choosing healthy, energizing snacks to enjoy on-the-go can be a challenge. Often times it is easier to find sweets, packaged snacks, and fried foods than it is to find real "fuel" that will give you lasting energy. The following are some tips to help you keep your snacking healthy!
Veggies and Fruit: This choice is simple to transport and they’re packed with the nutrients your body needs. Easy to pack raw fruits and veggies will give you some added energy without weighing you down. A handful of dried fruit can also give you a quick energy burst (but don’t overdo it because you will eat too much sugar very quickly). Remember, the natural sugars found in whole foods are recognized by your body and can be used as fuel, but be sure to avoid added sugars and syrups, as well as preservatives that are often found in pre-sliced fruit and veggie snacks.
Suggestions: Carrots, Celery, Cucumbers, Cherry Tomatoes, Apples, Oranges, Berries
Tip: Try adding a few more veggies to every meal you have too
Nuts/Seeds and Nut Butters: These little powerhouse snacks can give you a healthy serving of the proteins and fats that your body desires. Look for raw nuts and nut butters with added trans fats, preservatives, sugars or flavorings. Stocking up on your favorite nuts in the bulk section of the grocery store before the show is a great way to ensure you’ll have a healthy snack to grab – and remember to only grab one handful (portion size matters!).
Suggestions: Almonds, Walnuts, Brazil, Pecans, Macadamia, Sunflower Seeds, Pumpkin Seeds… Peanuts are not actually nuts – make sure you don’t have a negative reaction to them.
Tip: Spread nut butters on your veggies and fruits!
Deli Meats and Canned Fish: While you may need a cooler or fridge to keep food at safe temperatures, deli meats without nitrates/nitrites are a fast and convenient protein rich boost. Canned tuna and salmon are also good choices and can be easily found in single serving sizes. Protein is a great for supporting and building muscles and helps you stay full longer!
Suggestions: Applegate Farms, Trader Joes, Wild Planet canned fish, sardines, oysters
Tip: Wrap some avocado or guacamole inside your deli meats
Eggs: Whether you make hardboiled eggs or buy a bag of quality hardboiled eggs, these little snacks are loaded with protein, healthy fats, and nutrients that support optimal health. They help you feel full, but not stuffed. Also consider switching to scrambled eggs (maybe with some veggies) instead of the morning sugar-bomb muffin or cereal.
Suggestions: Pastured Eggs from your local market when possible. Pre-hardboiled eggs at Trader Joes.
Tip: Hardboiled eggs are also good on salads with some extra virgin olive oil and balsamic vinegar
Bars and Shakes: Watch out for a sugar overload! While whole foods may be the best option, bars and shakes can be a practical solution for a easy snacks or meal replacement when you are at a busy. Look for pure ingredients (ones that you can pronounce), and watch out that you don’t get sucked into the marketing claims on the front of the packaging. Also, pay attention to how you feel after eating – this is usually the best way to judge if a particular food works for your individual body and gives you the energy you need.
Suggestions: Lara Bars, Goodonya Bars, Amazing Meal, Thorne shakes
Tip: Get a BPA-free shaker bottle; add veggies if you have a blender
Making a plan and packing some of your own snacks is the best way to avoid any last second sugar splurges or energy zapping food decisions. Reaching for nutrient-dense whole foods will nourish your body and give you the energy you need to feel your best!
I have suffered from numerous health challenges conventional medicine couldn't fix. This blog is a place for me to share my experiences and information with others who want to feel better again too. Please share your thoughts in the comments. I always look forward to supporting you to improve your health!