Under a snack attack?

Fight back with 11 healthy grab-and-go treats

It strikes us all — sometimes when we least expect it; sometimes like clockwork every day. We are in our cars, at our desks or working the front lines when suddenly we find ourselves under a snack attack!

Instead of hitting the vending machine, a drive-thru or that day-old doughnut in the break room, arm yourself with some healthy snacks.

Here are some ideas for grab-and-go snacks that can be eaten quickly and provide the nutrients you need to keep you going. The best snacks include carbohydrates and protein for immediate energy and to hold you over until your next meal or snack.

Choose a few of your favorites, then add the ingredients to you your grocery list this week. Prepare ahead of time so you have no excuses when your schedule gets hectic.

Homemade trail mix: Fill zip-close bags with dried fruit, granola, nuts and seeds. Dried fruit and granola provide the carbohydrates, while the nuts and seeds provide the protein.

Packaged protein bar: Look for bars with more than 7 g of protein, such as KIND + Protein.

Banana and peanut butter spoon: Dip a spoon in peanut butter, cover with a zip-close bag and wrap a rubber band around the handle. To eat, remove from the bag and eat straight off the spoon with slices of banana or your fruit.

Premade whole-wheat crackers and nut butter: Make your own cracker sandwiches so you can get a higher nut butter-to-cracker ratio than packaged cracker sandwiches. Then, grab a zip-close bagful at a time as needed.

Premade meatballs: Make ahead and freeze. Put in your lunchbox and by the time a snack attack hits, they’ll be thawed. Eat cold.

Protein shake: A protein shake made with milk and your favorite flavor of protein powder can keep for up to 4 hours outside of the refrigerator. Mix and leave in your locker or at your desk, then take a few sips whenever you need a boost.

Roasted chickpeas: Drain and rinse a can of chickpeas, coat with olive oil and season to taste. Bake for 30 minutes at 450 degrees until browned and crunchy. They are a good source of protein and carbohydrates, and satisfy the craving for something crunchy and salty, such as chips.

Baby food pouches: They’re not just for babies! The combinations are endless and there is nothing more on-the-go friendly.

Hardboiled egg and a handful of berries: Hardboiled eggs are packed with protein, and the berries are a great source of carbohydrates. Both are uber-portable.

Natural beef jerky and a handful of berries: Beef jerky is nearly 100 percent protein, and the berries are a great source of carbohydrates.

Frozen smoothie: Make and freeze your favorite smoothies in individual containers. Take the frozen smoothie to work and it will be thawed by snack time.

– Erin Wiedmar
Clinical Nutritionist


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