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Healthful Snacking on the Go

We live in a very fast-paced world. You may eat one or more meals each day away from your home kitchen. Eating out of vending machines or going through the drive-through for a quick bite to eat during your busy day may be common.

Eating fast food, while it might save time, often adds extra fat, sodium and sugar to your diet. Eating out also costs more than eating food prepared from home. According to a 2018 article by Forbes magazine, eating out costs about five times more than a home-cooked meal. When bringing your own snacks, you have two things to remember: plan ahead and keep it simple.

Planning ahead means finding time to prepare your on-the-go meals and snacks for the week. Find a few hours that you can set aside for prepping all the food you will need for the next week. Cut up fruit and veggies and put in single-serving containers that you can grab while running out the door.

Mix up a month’s worth of trail mix at a time and store it in a sealed bag or container to keep it fresh. If you have time, put individual portions in zip-top bags.

Consider these more healthful snack options:

  • Protein bars
  • Unsalted nuts
  • Fruits or veggies
  • Hummus
  • Trail mix

Keeping it simple means making recipes that are easy and quick to put together. Try to find recipes that use items that are inexpensive and easily found at your local grocery store. Do not feel like you have to make it fancy or use expensive health foods. Have fun and make it work for you and your lifestyle.

Drinks are another way you can eat better on the go. Instead of buying a soda from the vending machine or a sugary coffee drink, buy a reusable water bottle and bring your own drinks. Be sure to wash your reusable bottles every day.

  • Water
  • Hot tea
  • Coffee (made at home)
  • Protein shake
  • Smoothie

Visit and check out the healthful recipes.


Anne Rovinsky, NDSU Extension Community Nutrition Intern
Reviewed by Julie Garden-Robinson, Food and Nutrition Specialist

Filed under: fca newsletter, healthy, snacks

Sponsored in part by the Sanford Health Foundation.

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