Healthy Grab-and-Go Snacks

Healthy Grab-and-Go Snacks

Whether you are commuting, studying or running errands, hunger can strike us unexpectedly.  Many of us have experienced this dip in energy during the day.  So what are the snack options readily available?  Quite commonly they are high in sugar, fat and sodium and low in nutritional value.  Chocolate bars, chips, muffins, doughnuts, cookies, pastries, and other fast foods are easy options to reach for when we are hungry.  Refined sugar spikes our blood sugar levels and then quickly drops off, leaving us feeling tired and hungry.  Continuous snacking on the wrong kinds of foods can also pack on extra weight.   Being prepared with healthy on-the-go snacks high in protein and fiber can help to avoid reaching for processed foods.

Snacks to keep on hand:

Pack a handful of almonds with you before you head out.  Almonds are high in protein, fiber, vitamins and minerals.  A recent study has shown that almonds can also lower cholesterol and reduce belly fat.

Hard Boiled eggs
Boil some eggs and take them with you when you are on the go.  They are convenient to snack on and are also considered to be the best source of protein.

Roasted chickpeas
You can either buy packaged chickpea snack or roast them yourself.  Chickpeas are high in fiber and keep blood sugar levels stable so you feel satiated longer.

Cottage cheese with honey and berries
Cottage cheese is packed with protein that helps with appetite control and weight loss.  The cheese is digested at a slower rate compared to other proteins thanks to casein.  As an option, add some honey and berries to sweeten the cheese.  Keep in mind that cottage cheese is high in sodium, so eat in moderation.

Carrot and celery sticks with hummus
Cut up a few carrots and celery sticks.  Pack them in a container with a few tablespoons of hummus to be ready when hunger strikes.

Other options: apple slices, a banana, seaweed snack roasted with olive oil.

In Health,
Dr. Anna


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  2. What Are the Benefits of Cottage Cheese Before Bed?
  3. Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults With Elevated LDL-Cholesterol: A Randomized Controlled Trial. Am Heart Assoc. 2015 Jan; 4(1).