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Healthy Snacks for Busy Adults on the Go

Updated on February 14, 2019
Darleen Barnard profile image

Darleen Barnard is Certified Health Coach and Certified Personal Trainer who specializes in behavior change, weight loss, and mindfulness.

Healthy Snacks

One of the most common questions I get is, “I am always so busy! What are some healthy snacks that I can take with me?” The majority of my clients are working professionals who spend a lot of time outside of the home. Therefore, I am a huge proponent of planning ahead and meal prepping on the weekend. Obviously, fresh fruits and veggies are always at the top of the list of healthy snacks. But fresh produce isn't always practical when we are on the road.

The solution for those of us who need a quick healthy snack on the go is to buy a combination of perishable and non-perishable snacks that can be carried in a purse, briefcase, or even left in the car for emergencies. Like a good Boy Scout, “Be Prepared”!!! So here are just a few of my top recommendations broken out between perishable and non-perishable.

Perishable Healthy Snacks

If you spend a lot of time in the car or don’t have access to a refrigerator at work, use a small lunch bag with a freezer pack to carry these healthy snacks with you. You can chop and prep these snacks on the weekend and divide them into baggies or reusable containers for the week. When you get up in the morning, you can just grab and go!!

I'm a soccer mom. I'm T-ball, soccer, karate, homework, keeping them on their schedules mom. I love being the snack mom, when I get to bring the cut oranges. I have one of those coolers with wheels. I'm at every game, every practice, sitting on my blanket. I love it.

— Pamela Anderson

Top 15 Perishable Healthy Snacks

  1. Celery (optional – add peanut butter or laughing cow cheese spread)
  2. Carrots
  3. Bell Pepper
  4. Broccoli Florets
  5. Cucumber
  6. Apples (optional – add peanut butter or swiss cheese)
  7. Bananas (optional – add peanut butter)
  8. Oranges
  9. Grapes
  10. Strawberries
  11. Raspberries
  12. Blueberries
  13. Yogurt (Greek for extra protein and optional – sprinkle with a little granola for crunch)
  14. Hard Boiled Egg
  15. String Cheese

Healthy Snack Poll

Do you plan your healthy snacks in advance?

See results

Kind Bars

KIND Bars, Nuts and Spices Variety Pack, Gluten Free, 1.4 Ounce Bars, 12 Count
KIND Bars, Nuts and Spices Variety Pack, Gluten Free, 1.4 Ounce Bars, 12 Count

Kind bars are one of my favorite portable snacks that I throw in my purse and they really hold me over until dinner. They taste great and have a variety of flavors. They average 200 calories, 5 grams of protein, 17 grams of fat, 0 trans fat, 5 grams fiber, 5 grams sugar, and 140 mg sodium.

 

Non-Perishable Healthy Snacks

If the options above won’t work for you or just aren’t convenient enough, then you can still select from other non-perishable healthy snack ideas!! Non-processed foods are always going to be a healthier option than processed foods, but I am also realistic. When life is insanely busy and it can feel like a struggle just to keep your head above water, these are still good options to satisfy hunger and keep you fueled between meals. If you need to choose between a snack on the list below versus a candy bar or the drive thru, these snacks are much healthier options!

I usually carry my wallet, phone, Chapstick, and a snack at all times.

— Kendrick Sampson

Top 15 Non-Perishable Healthy Snacks

  1. Snack Bars - like Kind Bars (see above)
  2. Protein Bars - like Clif Builders Protein Bars
  3. Mixed Nuts - like Planters Heart Healthy Mix (see below)
  4. Raw Almonds
  5. Raw Walnuts
  6. Trail Mix
  7. Seeds
  8. Air Popped Popcorn
  9. Edamame
  10. Nut Butters
  11. Dried Fruits - like raisins or cranberries
  12. Whole grain crackers
  13. Graham crackers
  14. Roasted Chickpeas or snap peas
  15. Beef Jerky (or Turkey Jerky)

Planters Heart Healthy Mix

Planters Nutrition Heart Healthy Mix, 7.5 Ounce
Planters Nutrition Heart Healthy Mix, 7.5 Ounce

Pre-packaged nut pouches prevent you from over-indulging on these healthy snacks! They average 190 calories, 6 grams of protein, 17 grams of fat, 0 trans fat, 3 grams fiber, 1 grams sugar, and 40 mg sodium.

Note: I highly recommended pre-packaged pouches when eating nuts. Nuts are high in calories and it is very easy to over eat!

 

Stock Up and Plan Ahead

When it comes right down to it, planning ahead and being prepared are key. The busier you are, the more important it is to plan ahead. Order online if you can't make it to the store. Buy non-perishable items in bulk for a few weeks so you don't have to worry about it every weekend. These are just a handful of easy grab and go healthy snacks that any busy, working adult can add to the mix to help find a work-life balance while still eating sensibly. Experiment with different flavors and different varieties. Always keep an eye on sugar and sodium and review the ingredients list for the most natural products. Fresh is always best, but if that isn’t an option, stock your purse, briefcase, desk, and car with a variety of healthy snacks. Enjoy!!

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Darleen Barnard

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