Finding healthy, on-the-go snacks can be so challenging. Especially when you need them to be easy and convenient!
That bag of chips looks so yummy, until you really consider what is inside — added unhealthy fats, sugar, sodium, and preservatives. Those tasty chips just will not give you the boost of energy you need to keep you humming throughout your day.
The good news is that there are plenty of healthy, delicious, satisfying snacks that are hassle-free and create abundant energy! To skip to the list and skim over creating balanced snacks, keep scrolling.
Creating Balanced Snacks
Of course you can always do a smoothie. But what if you want to venture out?
These snacks are not only easy and totally portable, but they are also balanced. If you are looking to create your own on-the-go snack menu that will boost your energy, you want to keep in mind a few key points:
- Pair a carb with a healthy fat or protein (or both). Fats and protein help to balance out your blood sugar levels. Without them, your blood sugar is more likely to spike and crash quicker, leaving you feeling lethargic and tired.
- Snacks are just that — snacks. Keep them small. Just enough to rev up your metabolism and satisfy your hunger.
- Keep the sugar low, especially if your job is more sedentary. Too much sugar may create initial spikes of energy, but then leave you feeling depleted. Crash and burn, baby!
- Veggies are energy abundant. Use snacks as an easy way to get extra veggies into your day.
- Fiber is your friend. It will help you stay more full for longer and it helps to balance out your hormones.
15 Energy Building Snacks
- Trail mix. Creating your own trail mix allows you to control the amount of sugar you allow in your mix. The protein and healthy fats from nuts combined with the sweetness from the dried fruit creates a satisfying and healthy snack. You can even add in organic dark chocolate nibs.
- Crackers and nut butter. Finding a healthy, gluten-free cracker is easier than ever right now. Finding one that tastes good is a little more challenging. Mary’s Gone Crackers is a delicious gluten-free cracker that can provide you with the energy boosting nutrients you are looking for. Spread a pack of Justin’s nut butters onto the crackers and — presto — balanced snack.
- Greek yogurt and blueberries. Studies show that eating blueberries can improve your ability to concentrate and perform tasks requiring you to really focus. Greek yogurt is higher in protein than regular and also has probiotics for gut health. Make sure that you buy organic greek yogurt to avoid hormones and antibiotics that can be in conventional dairy.
- Hummus dippers. Hummus is a delicious, filling snack that becomes even more balanced when adding sticks of carrots, celery, and red peppers. Take a mason jar and put about 1/3 cup of hummus into the bottom. Place your sticks of veggies into the hummus so that they are standing upright. Screw the lid on the top and go. Now you can easily grab a veggie stick and dip away.
- Bananas and apples. Loaded with fiber, vitamin C, simple sugar, and lots of antioxidants, fruit is a great way to get some energy boosting action. The fiber helps to satisfy, but add a little protein if you want more.
- Coconut dates. Take a date and remove the seed. Scoop a small amount of coconut oil (or coconut butter) into the center and close the date. Store in fridge until the coconut hardens. Coconut is a healthy fat that also helps to create energy. Paired with the simple sugar of the date, you can get a delicious burst of energy that lasts. Since dates are high in sugar, eat these in moderation.
- Nuts and low-sugar granola. The fiber from granola and the protein/fat from the nuts are a delicious way to snack. Super portable. Super easy.
- Nut butter boats. Any edible boat is a good choice. Cut celery into sticks and fill the center with almond or cashew butter. Place a few nuts and/or raisins on top. If you don’t like celery, use an apple instead by cutting out the center and filling it with the nut butter filling.
- TLC Roll-up. Tuna, Lettuce, (organic) Cheese roll-ups. Layer these three on a sprouted whole grain wrap and roll it up. It is that simple. If you are a vegan or vegetarian, you can substitute the tuna and/or cheese with black beans and a bit of salsa.
- Energy balls. Even though it may take a little bit of preparation, having quick homemade energy snacks are so easy to grab when you are in a hurry. Here is one of my favorites!
- Skinny Pop popcorn. Non-GMO, preservative-free, gluten-free and so much more. If you need crunch and you want that popcorn taste (but to still eat healthy), try Skinny Pop.
- Dark chocolate. Just having a small craving? Chocolate, especially the dark stuff contains compounds called flavonols that can help improve mental focus and concentration. A single square of dark chocolate also contains a small amount of caffeine too which also improves mental energy and focus. Add a few cubes of organic cheese or string cheese for some extra protein.
- Hard-boiled eggs. Eggs are high in protein, B vitamins, and choline — they are fantastic for increasing productivity. Opt for pasture-raised, organic eggs or (at least) free-range organic for the healthiest version. If you need something small, an egg should do the trick. If you need something a little more, try slicing it and adding it to #14.
- Avocado toast. Avocados are high in healthy fats and help to stabilize blood sugar levels while bettering heart health. Take half an avocado and either slice it or smash it and spread on one or two pieces of sprouted grain toast. Sprinkle a little sea salt and pepper on top. You can add any other spices that would make your taste buds sing!
- Low-sugar whole food bars. When you are in a rush, having an easy to grab whole-foods bar is convenient and nutritious. Bars like Kind, Health Warrior, Oatmega, JERF and RX Bar are great options.
Eating on the go and being healthy about it is absolutely possible! Being in the know of healthy options can get you there a little more quickly.
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