Six Healthy Snacks to Stay On The Go

We all have busy schedules. Between work, kids, feeding the dog, keeping up a home – and of course, making time for those fun workouts at Youfit – we’re all strapped for time when it comes to preparing food. And thus comes the domino effect. With busy schedules comes the demand for convenience. With convenience comes the demand for fast food and portability!

However, fast food doesn’t always have to mean drive-thru burgers and fries. According to our nutritionist, Lindsey Gass, “Taking some time to prepare a healthy snack or finding one close by can help you stick to your health goals when your usual routine isn’t an option.”

The following are Lindsey’s tips for healthy snack options when you’re out traveling, sitting in unexpected meetings, or just have a particularly crazy schedule:

  1. Fruit + nuts: This snack combo can usually stay anywhere unrefrigerated, while packing all the healthy nutrients like carbs, fats, and protein to keep you full and satisfied. Try a fruit with a protective skin on it (a peel) like an orange or banana (helps skip the washing/prepping step) and add one handful of nuts such as almonds, pistachios, or walnuts. Keep these in a plastic bag for an emergency snack when you’re in a pinch or on the go  .
  2. PB + banana sandwich: Unlike a sandwich full of meat and dairy, this sandwich can stand to be unrefrigerated a little longer. You can make a peanut butter and banana sandwich with a sprinkle of cinnamon and honey for an entire satisfying meal or snack. It fits perfectly in a bag or large purse.
  3. Lean jerky: Salmon or turkey jerky is a great non-refrigerated option to keep you full between meals while you’re on the move. Make sure to pair it with a high potassium fruit (like bananas or citrus) which can help offset the high amount of sodium found in jerky meats.
  4. Canned fish: A can of sardines, salmon, or tuna is a great option to keep around if you want to add healthy protein to any meal. Maybe you’re stuck in a meeting where the healthiest option is a side salad. With a can of salmon in your bag, you can top this on your salad with your regular healthy condiments for a lean but filling meal.
  5. Raw veggies: Carrots and celery are a great option to snack on the go. You can even buy prepackaged single serve almond or peanut butter packets to go with it. Hummus is a great option as well, but you have to make sure you have somewhere cool (40℉ or below) to store it until you’re ready to grub.
  6. Single serve refrigerated foods: Items such as low-sugar yogurt, single serve hummus, hard boiled eggs, and cheese sticks are great options to either pick up or pack in a cooler. Luckily, most of these items are often found at checkout counters at chain coffee shops, airport convenience stores, or gas stations. Pairing these with a room temperature snack (listed above) is a quick way to stay healthy with less preparation.

“By setting aside some time during the week to prepare some meals, you’ll always have a backup when hunger strikes and healthy doesn’t seem to be on the menu,” says Lindsey.

Lindsey also mentions that “Convenience stores, highway rest stops or even fast food restaurants should have a few healthier options. Always go for things like fresh fruits, yogurts, and packaged nuts the next time you’re on the go without your homemade snacks.”

Price-conscious? Health food stores are becoming the norm, with most offering pre-packaged salads and wraps that check off all the boxes from Lindsey’s list. The price of these is usually what adds up to the total of a burger, fries, and drink at your favorite stop that may or may not have golden arches… So remember, it’s all relative! Why not go healthy?

If you’re ready to get in gear while being on-the-go, start at Youfit for free! https://www.youfit.com/free-pass  

Lindsey Gass

Lindsey Gass, RD, LD/N is a registered dietitian in Miami, FL. With a bachelor’s degree from Florida International University, Lindsey has years of experience in clinical, sports, long term care, and community nutrition. Lindsey currently works in critical care at Jackson Memorial Hospital, where she provides nutrition support and participates in trauma research. Outside of her career, Lindsey is an avid runner and Nike run club pacer working towards qualifying for a Boston marathon. Follow Lindsey on Instagram at @lin.health for nutrition tips and tricks. Learn more about Youfit’s Registered Dietician