Sometimes, it’s just about needing a snack, especially when you’re busy all the time. Back in school, I was juggling classes, work, and trying to hang out with friends — so I’d just go for whatever junk food was around because it was literally what was easy, and then I’d be lethargic and feeling like crap.
That was when I decided I should start looking for a more micro-nutrient rich snack to bring with me to eat quickly and on the go – something to boost me through the day. So to help anyone else still struggling with this conundrum, here is my list of 11 nutrient-dense snacks to eat on the go.
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Mixed Nuts
Do you know that nuts are a perfect convenience snack? With their combination of healthy fats, protein and fiber – they give slow-release energy. Even a handful of mixed nuts (including almonds, walnuts and cashews) is packed with vitamin E, minerals, magnesium and zinc.
Greek Yogurt
One reason Greek yogurt is such a good snack is that it is high in protein and calcium content. Try to buy it in individual containers for the sake of portion control. You can always add some fresh fruit or a handful of granola to your greek yogurt for more taste and nutrients. The active cultures can facilitate your digestion as well.
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Fruit and Nut Bars
Look for bars that are made with whole ingredients such as nuts, seeds and dried fruits that are not coated in sugars or other artificial ingredients. They’re a portable, hunger-busting, energy boost – just be sure to look at labels to ensure they are well-rounded nutrient sources.
Hummus and Veggies
High in protein and fiber, hummus made from chickpeas is delicious spread on slices of vegetable quarters such as carrots, bell peppers or cucumber for a crunchy nutrient-rich snack — one that can be pre-packed into plastic or aluminum containers and taken on the go.
String Cheese
String cheese certainly makes for fun, highly portable, on-the-go protein; it’s also calcium-rich, making it a great choice for those looking to increase their dairy intake. Go low-fat for added health benefits.
Hard-Boiled Eggs
Eggs are a great source of protein, vitamin D and B12 — easy to prepare in advance, and can be taken anywhere in a cooler bag. Simply peel and eat when hunger strikes.
Roasted Chickpeas
They are very filling with high protein and fiber content — so you would be satisfied with a small amount but get big flavor! We suggest pre-packing these snacks as you can buy them already whole and roasted or prepare your own snacking chickpeas by drizzling on a mix of your favorite spices and roasting. A wonderful, easy-to-travel snack.
Oatmeal Cups
Instant oatmeal cups are one of the easiest to prepare, requiring only hot water. Go for versions that are relatively low in sugar, and try to find the types with added nuts or seeds for added nutrition. Or carry some of your own and add it on top. Instant oatmeal is a filling snack for when I want something warm and substantial. Just make sure to buy one with low sugar and good, organic ingredients.
Nut Butter Packets
A neat little package of almond or peanut butter is easy to snack on for a quick energy burst, or you can spread it on sliced apples or whole grain crackers for added nutrients – and it’s easy to pack into a bag or lunchbox.
Cottage Cheese Cups
Cottage cheese is a great source of protein and calcium. It’s convenient to be served in standalone or re-sealable containers, which makes it easy to dig into it in your car when you’re running late. You can add fresh fruit, nuts or seeds to this snack to add more flavor and nutrition.
Dark Chocolate
In the case of chocolate, dark chocolate is your best bet, and unless you have a sweet tooth that needs serious taming, choose a chocolate that is made up of at least 70 percent cocoa. It’s loaded with antioxidants and makes for a good mate when you feel like having something sweet.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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