Healthy On-The-Go Snack Ideas

Some of the most common comments I hear during my nutrition counseling visits are “I’m too busy during my day to eat”, “I have no time to even sit down during the day so how can I eat healthy?”, “All I have time for while I’m working is the vending machine or the drive thru!”

As you can see the theme is not having enough time during the day to make healthy food choices. The problem with not eating or not eating enough during the day is that there will come a time when you become HANGRY! (Learn more about why we become “hangry.”) And then all bets are off. At that point, you’re more likely to: 1. Eat the first thing you see 2. Eat ALL of the first thing you see, and 3. Probably not going to be able to stop there.

So, once again we find that the best defense is a good offense. This means planning ahead for your day and bringing food with you! I’m here to give you some tips on super easy and healthy snacks you can pack, keep at your office for busy days, or even for when you need that late afternoon pick me up!

The components of a good healthy snack are a lean protein plus fiber. Your snack should also contain enough calories to leave you feeling satisfied (100-200 calories). Here are a few healthy snacks that meet those requirements and are portable:

Hummus and Veggies

This is a great snack, but you might want to opt for a single serve container (130-150 calories) to avoid eating a whole tub of hummus (700 calories!).

Hummus and Carrots

Instagram: @tribehummus

Protein Bar

This is an option that includes both a good source of protein and fiber in one. Aim for a bar that has at least 10 grams of protein, 5 grams of fiber, and no more than 6 grams of sugar.

Nature Valley

Instagram: @nature_valley

Trail Mix

Dried fruit and nuts seem like such a healthy choice, right? Be very careful in relying on trail mix for a pick me as the serving size for items like nuts and dried fruit is VERY small. These 1 oz pre-portioned bags would be the perfect snack size at about 160 calories and are available at Walmart.

Orchard Valley Harvest
Image from

If you have refrigeration available options become a little easier with combinations such as these:

  • Low-fat mozzarella string cheese + apple
  • Hard-boiled egg + crackers
  • Lowfat cottage cheese + pear
  • Greek yogurt

Happy snacking!

McNamee, Kinsey 8196Kinsy McNamee, MS, RD, LD, is a registered dietitian at ProMedica Wellness. Read more of her stories from her monthly Eating Right In Real Life series.