Healthy Snacks and Protein on the Go

Q: When I’m out of my house I often get hungry, but I struggle to eat healthy foods. What are some easy snack ideas I can take with me or leave in my car or office?

First off, great job tuning in to your hunger cues in the middle of what are probably hectic workdays or weekends. Recognizing your body’s signals is the first step in building a healthy relationship with eating. Honor those signals by feeding yourself foods that satisfy your needs on several levels.

It’s difficult to make thoughtful choices about food when your options are limited, as they often are away from home. This is where preparation comes in.

Carbs + Protein on the Go

The most widely accessible snacks are ultra-processed, simple carbohydrates: crackers, Goldfish, breakfast bars, and chips. They are tasty but lacking in fiber and protein, so your body digests them quickly and easily, leaving you hungry again soon afterward. They may pack an immediate punch but don’t refuel your body and mind with the energy, focus, and stamina you need.

This doesn’t mean you can’t have crackers, but try to pair them with protein or fiber for a more satisfying snack that helps balance your blood sugar levels and makes you feel full longer.

A good, simple rule of thumb is to pack snacks that contain one source of protein or high-fiber carbohydrate. Try to vary your snack options, both to avoid fatigue and to give your body a chance to get different nutrients.

Follow this formula to design satisfying, portable snacks:

Choose one of these	Or these, if you have a fridge	Then add one of these
Almond or peanut butter	Greek yogurt	Whole-grain crackers, whole-grain pretzels
Trail mix containing nuts, seeds, dried fruit, pretzels	Cheese (string cheese, cheese cubes, cottage cheese)	Whole-grain rice cakes
Jerky	Hummus	Pita bread or pita chips
Edamame	Hard-boiled egg	Popcorn
Roasted chickpeas	Avocado mash or guacamole	Banana, grapes, apples, clementines, berries, pears
Tuna pouch	Smoothie with fruits (and veggies)	Apple chips
Protein bar containing oats, nuts, or seeds	Baby carrots or carrot sticks, cucumber slices	Dried fruit: raisins, cranberries, mangoes

Tips for Preparing Healthy Snacks

Don’t Fear Fruit

Fruit sometimes gets a bad reputation because it contains sugar. But because fruit is high in fiber and nutrients, it can actually be helpful in managing your blood sugar. Apples, bananas, and grapes are among the easiest grab-and-go, eat-with-one-hand snacks.

Leverage Your Leftovers

Leftovers offer the benefit of being already cooked, more complex in flavor profile than most snacks, and ready to hit the road in a little cooler bag.

Explore the Sandwich Solution

Sometimes, ingredients that don’t appeal to you individually really shine when combined with a tasty condiment added in. Sandwiches are an ideal solution to the protein plus carb puzzle, as they typically include both. When making a sandwich, you’re only limited by your creativity. Here are some novel ideas: