6 Healthy On-The-Go Snacks

Leaving home without some travel friendly snacks is always risky business.  Nutritious snacks may prevent you from overeating later in the day and help to keep your metabolism going all day long.  Here are some of my favorite portable snacks to throw in your car, stash in your bag, or keep at your office:


I love these bars because they are made with 100% whole food.  Just look at the ingredient list and you will find ingredients that you actually recognize and few of them!  They have no added sweeteners and come in 19 different flavors including key lime pie, chocolate coconut, and my all time favorite cherry pie.

Recommended Serving Size: 1 bar

Calories: most bars around 200 Calories

2.  Nut Butter Packets (with Fruit)

Justin’s carries a fabulous line of individual peanut and almond butter packets.  This makes eating nut butter on the run easy and mess free.  Spread one packet of nut butter on a piece of fruit or celery sticks for a nutritious snack.

Recommended Serving Size: 1 nut butter packet + 1 piece of fruit

Calories: around 250 calories

3.  Home-Made Trail Mix

Throw some nuts, dried fruit, and whole grain cereal in tupperware or a zip lock bag for the perfect on the go snack.  Making your own trail mix is often healthier and almost always cheaper than buying a pre-made trail mix in the store.  My favorite combination is 3 tablespoons mixed nuts + 3 tablespoons dried mango.

Suggested Serving Size: 1/4 cup – 1/2 cup trail mix

Calories: around 200 Calories

4.  Peanut Butter Tortilla

I took this idea from my sister who started eating these years ago and has since been a favorite snack of my family.   Spread 1 tablespoon peanut butter (or almond butter) on 1 whole grain tortilla, fold or wrap, and pack to go.  My sister heats her peanut butter tortilla up before eating but of course this is not possible on the go.  This also makes a quick and super simple dessert.

Suggested Serving Size: 1 tablespoon nut butter + 1 whole grain tortilla

Calories: around 160 Calories

5.  Fruit

Being a dietitian I just couldn’t make a convenient snack food list without putting fresh fruit on it.  Obviously we all know fruit is healthy but it also very travel friendly since most fruits are already individually packed and ready to go – like pears, apples, peaches, and bananas.

Suggested Serving Size: 1 large piece of fruit

Calories: Around 100 Calories

6.  Popcorn

This crunchy snack is high in fiber (since it is a whole-grain) and low in calories.  Air-popped popcorn stored in mini bags or containers make a crunchy and convenient snack.  Eat plain or flavor with Parmesan cheese, spices, or nuts.  If using microwave popcorn then make sure there is not hydrogenated oils in the ingredient list.  Nature’s Promise Organics Plain Popcorn or Newman’s Own Organics Microwave Popcorn are good choices.

Suggested Serving Size: 4 cups air-popped popcorn

Calories: 120 Calories

There are plenty of other healthy snacks out there but these are just some of my favorites.  Just make sure whatever snack you keep on hand has an ingredients list that is short and simple.



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