When trying to get healthy and lose weight, one of the biggest hurdles can simply be a busy schedule. If you are always on the go it can be difficult to plan meals and it becomes far more tempting to just stop at your favorite fast food place. However, if you can plan ahead and stock up on healthy snacks, it becomes a lot easier to stick to your goals and keep eating healthy.
Snacking tends to get a bad reputation among people trying to lose weight and get healthy, but for many people it can actually help. Snacking helps people subdue their hunger throughout the day and keeps them from over indulging when they finally get a chance to sit down and eat.
If healthy snack ideas seem to elude you, don’t worry! In this article we will be listing 27 healthy on the go snacks and why you should add them to your busy day.
Top 27 healthy snacks to incorporate into your diet:
1. Jerky / Beef Sticks
Jerky, like beef or turkey jerky, is meat that has been trimmed of fat, dried, and cut into small convenient bites.
Jerky is generally a high protein snack with around 6 grams of protein per serving.
Jerky can be found in most grocery stores, but if you want a truly healthy snack, you can also make it at home if you have the time. Your best bet is to use only meat and minimal seasonings.
It is also important to note that while jerky can be healthy its not good to eat it every day. Eating too many processed red meats can be bad for your colon. Making beef jerky also takes a lot of sodium with the average serving being about 18% of your recommended daily values.
2. Hard-Boiled Eggs
Hard-boiled eggs tend to get a bad rap for being a little boring, but nutritionally they are anything but. Hard-boiled eggs are high in vitamin B, and contain almost every essential nutrient your body needs! Preparing them is easy to which makes this high-protein snack a natural winner in our opinion.
One hard-boiled egg also contains 6 grams of protein which can leave you feeling fuller longer and even lead to eating less during the day.
Hard-boiled eggs are an excellent portable snack and a little pepper and pink salt can make them taste amazing.
3. Tuna
Tuna is another great snack that’s loaded with protein. One cup of tuna is packed with 39 grams of protein making it both extra filling and extremely healthy.
Additionally, tuna is naturally rich in other nutrients like B vitamins, omega-3 fatty acids, and selenium.
You can get tuna in cans at the grocery store, but you can also get convenient single serve packets that are easy to carry around in your bag or lunch box.
If you are eating tuna with crackers make sure you are buying healthy crackers as well. You don’t want to counteract your weight loss efforts by choosing high-fat, processed crackers; look for natural, whole-wheat, organic cracker options.
4. Fresh Fruits
It may sound obvious, but lots of people forget just how convenient and tasty an apple or a pear can be when faced with all of the candy and chips thrown at you once you enter a store. Fruit is a natural treat a.k.a nature’s candy if you will!
Grabbing a piece of fruit is an excellent alternative to a candy bar or a bag of chips. Because there are so many options you can also eat a piece of fruit every day without getting tired of eating the same old thing.
5. Dried Fruit
Fresh fruit is a great option, but if you are looking for something that doesn’t bruise or go bad, dried fruits are an excellent option.
If you aren’t drying your own fruits it’s important to look for unsweetened dried fruits. Adding sugar can quickly make a healthy snack unhealthy and some brands of dried fruits can have as much as 25 grams of sugar in one serving.
A great option for healthy dried fruits with no added sugar is Bare Snacks. Check out their website at https://baresnacks.com/ for product information!
6. Apples and Peanut Butter
Apples are a great option for a snack as they are only 52 calories in your average apple and they are roughly 86% water. By adding peanut butter to the mix you have a delicious and nutritious high protein snack.
Known as an excellent heart food, the fiber and antioxidants in apples help with heart disease and peanut butter has been found to increase good cholesterol and reduce bad cholesterol.
One note is that peanut butter is high in calories, so its important to be mindful of how much you are eating when trying to lose weight.
7. Fruit Leather
Fruit leather is pretty much a healthy candy that’s reminiscent of a fruit roll up, but much healthier. It’s a sweet and chewy snack that’s packed with fiber.
Easy to eat and even easier to store fruit leather is a great option for on the go snacking.
One note however is that not all fruit leather is actually healthy. When you are shopping its important to look for fruit leather that has real fruit ingredients, with minimal added sugar, no fillers, and no artificial colors.
8. Baby Carrots
Baby carrots are an excellent snack and easy to eat while driving or sitting at your desk.
Because baby carrots are made by peeling and shaping normal carrots some of the nutrients are lost over time. However, 1 baby carrot is only 5 calories and 1 gram of carbs so you can eat a lot of them without going over your daily limits.
Carrots are also an excellent source of vitamin A with one baby carrot providing almost a third of your daily amount.
9. Carrots and Hummus
Like apples and peanut butter, carrots and hummus are naturally a nutritional dream team when it comes to quick and tasty snacks.
Hummus has healthy fat and heart-healthy fiber in it. Even better, four tablespoons of hummus is only about 140 calories. When combined with a few baby carrots you have a healthy and quick snack that’s high in fiber, potassium, vitamin A, and beta-carotene.
10. Roasted Chick Peas
Roasted chick peas are not only a healthy and easy snack, but they are excellent for someone trying to lose weight. Chickpeas are high in protein and fiber which both aid in weight loss. Fiber helps you stay fuller longer after eating it and protein is great at satiating hunger.
If you want a quick snack that keeps you full until your next meal chick peas are a great option.
11. Salted Edamame
Edamame is immature soybeans in the pod and generally found in East Asian cuisines. The pods are then boiled or steamed and served with salt.
You can also grab a bag of frozen and shelled Edamame in you local grocery store. Once they are defrosted you can add some pink salt and begin snacking when you are ready! One half cup of Edamame is only 100 calories and eight grams of protein helping you stay full.
Edamame is also great in a stir-fry or a salad if you want to add some protein to a less convenient, but more substantial meal.
12. Dried Seaweed
Dried seaweed may sound unappetizing to some, but many people think its a great snack when you are feeling a little hungry or can’t stop for a full meal.
Packed with tons of vitamins and minerals, the average seaweed snack has iodine, copper, magnesium, potassium, and calcium. You can also get fiber and vitamin A, B, and E.
In the store you can generally find some dried seaweed and some stores even have different flavors of seaweed. However, its important to remember that artificial flavors can sometimes detract from the health benefits of this otherwise healthy snack.
13. Sunflower Seeds
Harvested from the head of a sunflower, the seeds are a soft and healthy treat hidden in a hard black shell.
Sunflower seeds have been shown to help with high blood pressure and heart disease. They are also known to reduce inflammation, improve heart health, support your immune system, and boost energy levels!
If you are buying flavored sunflower seeds, it is important to remember that foods flavored with too much salt can raise your blood pressure and lead to dehydration. It is better to get unsalted sunflower seeds as they are healthier and they already have plenty of flavor.
14. Puffed Rice Cakes
Rice cakes are a good option when it comes to quick and easy snacks as well as weight loss. However, compared to many of the items on this list, they are not nutritionally dense even though their main ingredient is brown rice.
If you want to make a rice cake healthy your best bet is to add peanut butter or cream cheese as the proteins and fats in these spreads will help your body process the natural sugars in rice.
Many rice cakes are also made with added corn syrup so you want to check the ingredients when buying them just to make sure you are actually doing your body a favor.
15. Nut and Seed Butter
Nut butter is a great snack for when you want something portable and high in protein.
You can find single-serving packs of nut butter in most stores and they are excellent for dipping celery sticks or apple slices.
Nut and seed butters are also loaded with healthy fats, B and E vitamins, magnesium and other beneficial nutrients and minerals.
16. Pumpkin Seeds
Pumpkin seeds are a great snack year round, but most people tend to make them around Halloween and Thanksgiving.
Highly filling with roughly 5 grams of protein per ounce, pumpkin seeds also contain a lot of fiber, magnesium, and polyunsaturated fatty acids.
There are also studies that have led people to believe pumpkin seeds may help prevent certain cancers. Not to mention pumpkin seeds also have natural antioxidants that help fight disease.
17. Home-made Granola
Home-made granola is a baked snack that you can eat dry or enjoy with dairy or plant based milks. You can make granola by mixing rolled oats, nuts, and a sweetener (preferably something natural like honey) and then baking them together.
If you buy granola from the store it tends to be high in sugar or other sweeteners so its always best to make at home.
It is also important to note that granola can be a high calorie snack depending on how you make it. If you are trying to lose weight try not to eat more than 1/4 cup at a time.
18. Almonds
Almonds are a great food when it comes to support heart health naturally and they are about as convenient as a food can come. Just throw a bag in your car before you leave the house and you have a healthy and filling snack for whenever you need it.
Almonds lower your bad cholesterol and have tons of vitamin E, potassium, and magnesium to help nutrients spread through your body.
According to daily dietary guidelines one ounce or about 23 nuts is the ideal daily portion.
19. Overnight Oats
Overnight oats are pretty much just oats that have been left to soak in water overnight. While you can’t exactly make them quickly they are a mix and forget type of food so it doesn’t take much effort to make them.
Overnight oats are full of fiber and protein so they help keep you fuller longer. They are also full of vitamins and minerals like magnesium, iron, and zinc.
This gut healthy option is great for a quick morning snack or something to eat once you have a small break.
20. Home Made Popcorn
When most people hear popcorn their first thought isn’t generally of a healthy snack. However, when it is air popped with minimal seasoning, popcorn is actually a tasty and heart healthy snack.
Air popped popcorn is healthy because it is a whole grain and high in fiber. Both whole grains and fiber have been linked to a lowered risk of heart disease and they can help with diabetes and even help prevent some cancers long term.
When you make your popcorn, try not to add lots of oils or salts before you make it for the healthiest snack possible.
21. Trail Mix
Trail mix is a great option for anything from backpacking to a lazy day on the couch. However, like most things in the store, lot of varieties of trail mix come loaded with sugar.
When making trail mix it is important to remember that adding too much chocolate and candy can quickly turn it into a rather unhealthy snack. Instead, focus on adding healthy items like nuts, seeds, dried fruits, dark chocolate, and oats. Keep the ingredients as close to “natural” as you can to stay on track with your healthy lifestyle.
By adjusting your trail mix to to your nutritional needs you can make something truly healthy.
If your goal is weight loss it’s important to keep in mind that a lot of the big ingredients in trail mix can have a negative effect on your weight loss progress. Just make sure you keep your serving sizes small and keep your sight on your health goals.
22. Cottage Cheese
Cottage cheese is a soft and creamy cheese. It doesn’t undergo aging process so it’s flavor isn’t as strong as your average cheese and it generally has the consistency of a textured yogurt.
Another great option for snacking on the go, cottage cheese is packed with protein and has sodium, vitamin B12, calcium, riboflavin, and folate.
Add some fruit or granola and you have a great and convenient snack.
23. Greek Yogurt
Like cottage cheese, Greek yogurt is a great snack as long as you remember to bring a spoon.
An excellent source of calcium, Greek yogurt can help improve your bone health. Eating Greek yogurt has also been linked with lowered blood pressure and a lowered chance of getting type 2 diabetes.
If you want something more than a cup of yogurt, just add some granola or a hand full of berries to change up the flavors.
24. String Cheese
String cheese is another great low effort option for snacking on the go. A good source of calcium and protein, string cheese is good for both adults and children.
One stick of string cheese has about 8 grams of protein and 4 grams of fiber which can help you stay fuller longer.
If you are looking for a more substantial snack, try pairing it with a sliced apple and enjoy a delicious and beneficial meal.
25. Protein Bars
Protein bars are another great choice for on the go snacking. They are easy to eat and help you feel full for a long time after eating one!
Protein bars come in all shapes and sizes, but its important to remember that not all protein bars are created equal. Like many of the other snacks on this list, some protein bars are much healthier than others. If you decide to get a protein bar for a snack look for one with less added sugars.
26. High Fiber / Low Calorie Cereal
When it comes to a easy on the go snack, nothing is quite as classic as a little baggie of dry cereal. A great option for anyone aged 1 and up, you can find a box of healthy great tasting cereal at almost every store you go to.
When you are looking for a healthy cereal the best options should be 100% whole grain with a healthy combination of protein and fiber. Cereal can also come loaded with sugar so it’s important to look for options with as little sugar as possible.
You can always eat your cereal with yogurt or milk if you don’t want it dry, but keep in mind that the more you add the more calories in you are committing to just a snack.
27. Dark Chocolate
Dark chocolate is another great snack that’s packed with nutrients and health benefits.
Dark chocolate is one of the best foods to get valuable antioxidants and it can help some people improve their blood pressure. Dark chocolate may also reduce the risk of heart disease with some long term studies showing pretty substantial improvement in heart health.
Dark chocolate is great by itself, but you can also mix it with other healthy options like nuts, seeds, or fruit.
The Takeaway
When it comes to an on-the-go lifestyle it can sometime be difficult to spend time thinking about yourself and your health. By finding a few healthy, natural snacks to help you manage hunger and add more nutrition to your diet, you can make a big difference in your day-to-day health.
It is also important to note that not all of these snacks are approved for every phase of the Weight Loss Direct program. If you have any questions about something on this list or just aren’t sure about eating something you can always reach out to your weight loss coach and ask if something is right for you. Happy snacking!