Snacking doesn’t have to compromise your health. Try these healthy, quick, and easy snacks to satisfy your hunger and keep cravings at bay throughout the day.

In a rush? It’s still important that you eat — even if just a snack to tide you over until you can have a full meal.

Follow these tips for quick and easy snacks that won’t compromise your health.

Snacking doesn’t have to be harmful to your health. In moderation, healthy snacking can even encourage weight loss.

Tips for preparing and storing snacks

When preparing your snacks:

After you prepare your snacks, it’s important to store them properly:

  • Airtight containers maintain the freshness of fruits and veggies.
  • Icepacks and insulated containers preserve perishable snacks.

If you’re also managing blood sugar, try pairing carbs with protein and fiber, as this can prevent spikes in blood sugar.

Fruits and vegetables

Dried or fresh, fruits and veggies can easily be taken on the go. Wash and slice them beforehand, if relevant, for bite-sized bits.

Just be careful to read the nutrition facts for any dried fruit as it may contain added sugars.

Bring a small container with hummus, salad dressing, or a yogurt-based dip to enjoy alongside your favorite veggies.

Try this!

Add some lemon juice to sliced apples to prevent them from browning (oxidizing).

Nuts

Although small, trail mixes and nuts are mighty. Packed with protein, this pocket-sized snack will satisfy your hunger and keep it at bay.

Watch your serving size, however, as nuts are high in calories and fat. A typical serving size is about 1 ounce or a small handful.

Some examples of high protein nuts include:

Greek yogurt cups

Packed with protein and beneficial gut bacteria, Greek yogurt cups will curb your hunger. Elevate this snack by adding fruit for extra nutrients.

They’re easy enough to take and eat on the go — just remember a spoon and make sure you have an icepack or an insulated container to keep them cold.

Alternatively, you could bring dairy-free yogurt options, though these will typically have less protein.

Smoothies

You can blend smoothies ahead of time and keep them in your refrigerator in travel cups or mugs for an easy-to-grab snack.

Smoothies also freeze well in large ice cubes and make a great frozen treat (just add a popsicle stick).

Consider adding nuts or protein powder for an extra-filling smoothie.

Sometimes you won’t have time to prepare snacks beforehand — and that’s OK. In such situations, it’s easier to grab a pre-packaged snack.

Some pre-packaged snacks are healthier than others. And just because they’re pre-packaged doesn’t mean they’re ultra-processed. This includes:

When creating healthy grab-and-go snacks, it’s important to focus on nutrient-dense whole foods that provide a variety of nutrients. Carbs, healthy fats, and protein are key nutrients to snack on.

Fruits, veggies, Greek yogurt, nuts, and smoothies are quick to prepare and easy to eat on the go. Speak with a registered dietitian for more healthy snack ideas.

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