In today's fast-paced world, maintaining a healthy diet while constantly on the move can feel like a daunting task. Whether you're juggling work deadlines, family responsibilities, or travel, finding the time to prepare and consume nutritious meals and snacks often falls by the wayside. However, with a little planning and creativity, it's entirely possible to enjoy delicious and wholesome food that supports your well-being, no matter where your day takes you.
The Food Group Method: A Simple Approach to Balanced Eating
One of the easiest ways to ensure you're meeting your nutritional needs is to think in terms of food groups. There are five main food groups: vegetables, fruits, grains, protein, and dairy. A balanced snack typically combines 1-3 of these groups, while a balanced meal includes 3-5. By focusing on incorporating a variety of food groups into your meals and snacks, you're more likely to obtain all the essential nutrients your body needs without relying on supplements.
The key is to prioritize whole, minimally processed, high-quality, nutrient-dense foods. This means opting for fresh fruits and vegetables, whole grains, lean proteins, and low-fat dairy products whenever possible.
Quick and Easy Snack Ideas
When hunger strikes between meals, having a repertoire of healthy snack options can prevent you from reaching for less nutritious choices. Here are some ideas to get you started:
- 1 cup fresh veggies + ¼ cup hummus
- 1 small-medium apple + 1 string cheese
- 3 cups popcorn + ¼ cup nuts
- 1 small-medium apple + 2 Tbsp. peanut butter
- 4-6 whole wheat crackers + 2 slices deli chicken or turkey
- 1 cup baby carrots + 1 hard-boiled egg
- ¾ cup high fiber cereal + ½ cup low-fat milk + 1 cup berries
- ¼ cup trail mix + ½ cup dry whole grain cereal + 1 cup milk
- ½ cup fruit salsa (pineapple, mango or melon + onion + cilantro + lime juice) + 10 tortilla chips + string cheese
- 1 cup broth-based soup with beans or chicken + 1 small-medium pear
- 1 slice of whole wheat bread + 2 Tbsp. peanut butter + 1 small banana
- ¼ cup fat-free refried beans + 1 small whole wheat tortilla + ½ cup cherry tomatoes
- ½ whole wheat pita pocket + 1 slice cheese + 1 cup fresh sliced veggies (cucumber, tomato, bell pepper)
- ½ cup cooked oatmeal + 2 Tbsp. nut butter
- 1 cup edamame + 6-8 whole grain crackers + 1 small apple
- 6 oz. plain yogurt + frozen berries + 1 tsp. honey or maple syrup (optional)
- 1 cup cut melon + 6 oz. light yogurt + 1 slice whole wheat toast + 2 Tbsp. peanut butter
- 2-3 slices deli meat + 1 slice cheese (cut into 3 pieces) + 3 small pickles, rolled up
- 1 cup steamed broccoli with 2 Tbsp. shredded cheese + 1 cup chili with beans
- ¼ cup nuts + ¼ cup dried fruit + ½ cup whole grain cereal + 1 cup milk
- 1 slice whole grain toast + 1/3 avocado + 1 hard-boiled egg, sliced
- ½ cup low-fat cottage cheese + ½ cup canned fruit (pineapple, peaches, pears) + 6 whole grain crackers
- 1 (8 oz.) whole grain tortilla + 1 oz. cheese, heated and rolled up + marinara or salsa for dipping + 1 cup pea pods
- 1 slice rye toast + 1 Tbsp. cream cheese + 2 oz.
Portable Lunch and Dinner Ideas
When you have more time to prepare a meal, consider these portable lunch and dinner options that are easy to pack and enjoy on the go:
Read also: Healthy food access with Highmark Wholecare explained.
- Salad Kit & Rotisserie Chicken Wraps: Grab a salad kit, add rotisserie chicken, and wrap it in a tortilla or toss it in a bowl.
- Salad Jars: Layer lettuce, meat, cheese, salsa, and black beans in a Mason jar.
- Rice Bowls with Egg Muffins: Bake eggs in muffin tins with spinach and mozzarella cheese.
- Breakfast Sandwiches on English Muffins: Bake the eggs beforehand, and layer them with sausage and cheese on toasted English muffins. Wrap in foil to keep warm.
- Pancake Dippers
- Crescent Roll-ups: Roll up deli meat and cheese in crescent rolls, bake until golden brown, and pack them up warm. Add a hot dog for pigs in a blanket. I also love to add 1/2 mozzarella stick and pepperoni to make pizza roll-ups like this recipe.
- King’s Hawaiian Roll Sliders: Cut the rolls into sheets, fill with ham and mozzarella cheese, bake, and wrap.
- Chicken Salad or Egg Salad Sandwiches
- CFA Copycat Chicken Sandwiches: Bake or air fry chicken patties (I get mine at Costco) and add to a bun with pickles and barbecue sauce or Chick-fil-A sauce.
- Baked Quesadillas: Cheese, beans, or chicken inside tortillas-bake, cut into triangles, and pack with sour cream.
- Pizza Sandwiches: Fold a small frozen pizza in half after baking.
- Meat & Cheese Lunchables: A little deli meat, some crackers, cheese, and a few grapes.
- Baked Tacos (Wrapped in Foil): Fill hard taco shells with seasoned ground beef, cheese, and tomato sauce. Bake and wrap in foil to go.
- Pulled Pork Sliders: Use the pressure cooker for tender pork chops or shoulder, shred, and top with barbecue sauce.
- Pasta salad featuring Trader Joe’s Greek chickpeas with cumin and parsley
- Lunchable-style pizzas with mini naan breads
- Burritos (just like at Chipotle)
- Soup in a cup
- Tortilla Roll-ups: Cream cheese and ranch seasoning packet, bacon bits, cheddar, and spinach mix, spread on a tortilla, lay turkey on top, and roll up. We make ahead to prep for busy weeknights.
- Sub in a Tub: Inspired by Jersey Mike’s
Healthy Snack Recipes
For those who enjoy preparing their own snacks, here are a couple of recipes to try:
No-Bake Peanut Butter Cookies
Prep Time: 15 minutesChilling Time: 12 hoursServes: 24
Ingredients:
- ⅔ cup unsalted natural creamy peanut butter
- ½ cup maple syrup
- 2 tablespoons melted coconut oil
- 1 teaspoon vanilla extract
- Heaping ½ teaspoon sea salt
- 2½ cups whole rolled oats
- ¼ cup mini chocolate chips
Instructions:
- Line a baking sheet with parchment paper and set aside.
- In a medium bowl, stir together the peanut butter, maple syrup, coconut oil, vanilla, and salt until smooth.
- Add the oats and chocolate chips and stir until combined.
- Use a 2-tablespoon cookie scoop to portion the dough.
- Use your hands to form into balls and place on the baking sheet, then flatten into disks with your fingers (the disks will become more cohesive as they chill).
- Chill overnight to allow the cookies to firm up.
Note: If your peanut butter is salted, start with half the amount of salt and add more to taste.
Other Healthy Snack Ideas
- Bars and Balls: Homemade granola bars, energy balls, oat squares, carrot cake balls, and healthy cookies.
- Spreads and Dips: Hummus, white bean dip, salsa, yogurt dip with fresh herbs and lemon juice.
- Quick Breads and Baked Goods: Almond flour banana bread, chocolate zucchini bread, homemade bagels, and carrot cake cookies.
- Muffins: Blueberry muffins, banana muffins, and whole wheat muffins.
- Smoothies: Green smoothie, pineapple smoothie.
- Roasted Snacks: Roasted chickpeas and roasted squash seeds.
- Crackers: Homemade almond flour crackers.
- Snacks with Eggs: Mini frittatas and deviled eggs.
- Granola: Homemade granola with nuts, seeds, and dried fruit.
- Toast, Wraps, and Rolls: Tofu rolls, fresh rolls with noodles and vegetables, taquitos, nori wraps, and brown rice sushi rolls.
Tips for Keeping Food Warm or Cold On the Go
- To Keep Food Warm: Wrap items in paper towels or tin foil and store them in a lunchbox or cooler bag with a warm rice pack or heat pack. A thermos works wonders for tacos, quesadillas, or sliders.
- To Keep Food Cold: Use ice packs or freeze water bottles to double as hydration and cold storage. For longer freshness, keep room-temperature items like wraps or hard-boiled eggs in a cooler with chilled items. Store dressings or sauces like ranch, sour cream, or soy sauce in separate containers to avoid sogginess.
Meal Prep Strategies for Busy Parents
- Weekend Prep: Make a double batch of sloppy joes or chicken salad to grab from the fridge later.
- Prepare a veggie box with baby carrots, cucumbers, and red peppers. Pull it out for meals and take it with you for an easy side.
- Stock a Dinner Bag: Keep paper plates, napkins, utensils, and snacks in a tote in the car or by the door. It’s a great way to stay ahead of the chaos.
- Tiny Tweak: Decide in advance that one night a week will be "sandwich night," "leftovers night," or "rotisserie chicken with bagged salad and bread night."
Choosing the Right Snacks
When selecting snacks, aim for options that contain between 150 and 250 calories per serving, or more if you have an active lifestyle. The goal is to curb hunger between meals, not to indulge in high-sugar snacks that will lead to energy crashes. Focus on whole-food-based, minimally processed, protein- and fiber-rich snacks.
The Importance of Protein-Rich Snacks
Protein is an essential nutrient that plays a crucial role in satiety and appetite regulation. Protein-rich snacks can help you feel fuller for longer, preventing overeating and promoting weight management. They signal the release of appetite-suppressing hormones, slow digestion, and stabilize blood sugar levels.
Read also: Healthy Eating on the Run
Good sources of protein for on-the-go snacks include:
- Jerky (beef, chicken, turkey, or salmon)
- Trail mix (with almonds or pistachios)
- Turkey roll-ups (with cheese and veggies)
- Greek yogurt (plain or in a parfait)
- Yogurt dip (with veggies)
- Tuna (canned)
- Eggs (hard-boiled)
- Celery sticks with peanut butter
- Energy bites
- Cheese (cheddar)
- Almonds
- Chickpeas (roasted)
- Tofu (baked)
- Cottage cheese
- Apples with peanut butter
- Watermelon seeds (roasted)
- Protein bars
- Canned salmon
- Chia pudding
- Granola
- Pumpkin seeds
- Nut butter (single-serving packs)
- Protein shakes
- Edamame
- Canned sardines
- Quinoa
Sustainable Snacking with Roll'eat
When it comes to grabbing snacks on the move, how we pack them matters. Instead of using disposable aluminum foil or film packaging, consider using reusable food holders from Roll'eat. These durable, washable, and portable options help reduce waste and promote a more environmentally conscious approach to eating on the go.
Read also: Mobile Dining Revolution