Snacking can help support a healthy diet by filling in nutritional gaps and preventing extreme hunger. When you are away from home, it may be hard to find healthy snacks. With a little advanced planning, though, you can have quick, healthy snacks on hand. Even if you forget snacks, come up with strategies for finding snacks in grocery stores and vending machines that will not blow your healthy diet plan.
Nuts
Nuts pack heart-healthy fats, vitamin D and magnesium into a compact serving. Stash a baggie containing an ounce of nuts -- about 25 almonds, 14 walnut halves or 42 pistachio kernels -- in your purse or backpack. Individual packages of nuts are available in stores. Some may contain up to 3 ounces, or three snack servings, with more than 600 calories, so check the label before downing the entire package. Do your best to estimate an individual serving and save the rest for another time.
Fruit
Many fruits are easy, portable snack options that do not need refrigeration. Bananas, oranges, apples, grapes and berries provide antioxidants, filling fiber, vitamins and minerals. Put delicate fruit, such as berries and bananas, in a container to prevent smashing after you put it in your bag. Prepackaged applesauce bowls and no-sugar-added fruit cups are non-perishable, on-the-go alternatives that help you get a 1/2-cup serving of fruit.
Cereal
Many dry cereals make quick, portable snacks. Choose a cereal low in sugar and high in fiber, such as shredded wheat or protein-enriched granola. Use the package's label to determine what constitutes a serving -- usually 1/2 to 1 cup -- and measure out portions early in the week so that you can just grab and go.
Grocery Options
If you are running a bunch of errands and do not have time to stop at home for a healthy snack, pop into a grocery store rather than a fast food establishment. Pick up a container of yogurt and a spoon from the deli station. Alternatively, grab a precut fruit salad from the produce department or a bag of baby carrots and a container of hummus.
Vending Machines
If you find yourself unexpectedly delayed and a vending machine offers your only snack options, pass up the chips, donuts and cookies. Even those labeled low-fat are likely high in sugar and preservatives. Make the healthiest choice possible by opting for trail mix, which has nuts and dried fruit; pretzels, which are low in sugar and fat; or a crunchy granola bar, which should contain oats and fiber. Check the package label before downing the entire package -- many that appear to be a single serving contain two or more servings and will cause you to eat an excess of calories.
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