A Dietitian's Guide to Healthy Snacks In A Pinch

Prepare healthy snacks for your next road trip, or days when your calendar is packed. 

These healthy, ready-made options will help you skip the processed foods available at fast food restaurants and convenience stores. Bonus: You will save time—and money too!

Build your own bento box:  

To encourage variety, I recommend using bento boxes to pack your on-the-go snacks. Balance your serving by including protein to keep your blood sugar levels steady, carbohydrates to give you energy and healthy fats to keep you feeling full longer.  

• Proteins: chicken, turkey, cheese, Greek yogurt, nuts/seeds and hard-boiled eggs
• Carbohydrates: whole grain crackers, popcorn, quinoa, whole wheat wraps, fruits and vegetables  
• Healthy Fats: olive oil, hummus, nuts, seeds and avocado  

One of my favorite grab-and-go boxes is composed of 1 hard-boiled egg and 4 cheese cubes with carrot and celery sticks, 2 mini whole wheat pitas and hummus.  

Make your own trail mix:

Nuts can be a great portable protein choice when traveling. Peanuts, almonds and pistachios tend to offer higher protein per ounce than other nut options, so I like to combine these with plain Cheerios, dried fruit and dark chocolate to make a satisfying snack on-the-go.  

Have breakfast ready in a pinch:

Utilize low-sugar instant oatmeal cups and add peanut butter, almond butter, hemp seeds or chia seeds to boost the fiber and protein content.  

DIY Greek yogurt parfait: Greek yogurt tends to have more protein and calcium than other types of yogurts. Look for options low in added sugar and add your favorite fruit, then top with 1 tbsp of granola for a bit of crunch.