thenextmile

We’ve become an on-the-go society. But the truth is, being on-the-go doesn’t always translate into a healthy lifestyle. Fast food, soda, gas station snacks, and ready to eat meals aren’t always the healthiest. But what do you do when an apple simply won’t cut it as an on-the-go meal? There are options, and with a little planning, you can easily transform your diet and make healthy choices even when your life won’t slow down. And many of these options can be found with a quick trip into the supermarket or even a gas station convenience store. Making better choices will mean more energy, less weight gain, and better health despite your no slowing down lifestyle.

There are a few main things to remember when creating on-the-go snacks. Fiber, protein, and whole grains. These three are essential to keeping your stomach satisfied, while providing enough energy to help keep you going. When possible, try to combine all three for a snack that delivers a major punch. Below are some building blocks of great on-the-go snacks.

1. Nut Butter - Chances are, you enjoyed apples with peanut butter as a kid, and believe it or not, your mom was doing something right. Apples are high in fiber, and peanut butter ads a protein boost that will help keep you full for hours. If apples aren’t your thing, try a banana or a slice of toast with a smear of peanut butter. Almond or cashew butters are also good alternatives.
2. Yogurt - Yogurt is a calcium superstar that also offers a good amount of protein. For even more protein, try Greek Yogurt, which is a little creamier than traditional yogurt. Stir in your choice of berries for a good boost of fiber. Just watch the sugar, some yogurts contain several tabelspoons.
3. Whole Grain Bread - Whole grains help keep your blood pressure levels steady and also offers a lot of fiber. Be sure to choose whole grain bread, meaning the entire grain was used. Top with some cheese or nut butter. And believe it or not, a good old pb&j can be a great on the go snack!
4. Cheese Cheese, while enjoyed in moderation, can be a great component of a healthy, on-the-go snack. Cheese is high in calcium and protein, and the fat will help keep you full. But be sure to stick with just a serving, and combine it with some whole grain crackers or fruit for a dose of fiber. String cheese is a great lower-fat option and can be found in many convenience stores.
5. Sushi Ok, so you may be thinking sushi is more of a meal. But who says you can’t enjoy just a few pieces between meals? Sushi is a great option for those on the go. The protein in the seafood will help keep you going even when your next meal is a few hours off.
6. Eggs Eggs are a protein powerhouse. If you have a little time before you head out of the house, boil up a couple eggs and keep them in the shell until you’re ready to eat them. And don’t avoid the yolks they contain most of the egg’s nutrients and the fat will help keep you satisfied.
7. Lean Meats Sometimes, you just have to let the deli counter be your guide. Lean cuts such as turkey, chicken and roast beef combined in a whole grain tortilla or on a slice of bread are great options for those who are time-rushed. Be sure to stick to lower sodium options.
8. Tuna Kits What a great invention! Tuna, mayo, and cracks in a read-to-go package. In about 30 seconds, you have a great go to snack.
9. Cereal Who doesn’t like cereal? And these days, there are more options when it comes to whole grain varieties that actually taste great. Fiber One makes an excellent caramel crunch cereal that is a great finger food. It also provides about 30% of your daily fiber needs.
10. Cereal Bars Cereal bars have come a long way. These days, there are plenty of whole grain options that may also contain a dose of dried fruit. But beware, not all cereal bars are created equal some are just candy bars in disguise. Watch the sugar content to help keep your blood sugar levels in check.

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