Washed, cut, and pre-portioned vegetables are an easy go-to snack for any afternoon. Keep baby carrots, snap peas, slices of pepper, cherry tomatoes, radishes, celery, or broccoli ready to grab at all times. Packed with fiber and nutrients, raw vegetables in every color of the rainbow are a good pick me up before dinner.
Loaded up with antioxidants and vitamins, berries are one of the very best to-go snacks when eaten in small doses. Grab some blueberries, strawberries, raspberries, or blackberries and wash them just before tossing them in a bag or container to take with you for an easy sweet snack for the day.
An apple, banana, orange, or peach is a great source for a little natural fiber and sugar to boost you if you’re drooping during the day. Most fruit comes naturally pre-wrapped in its skin so just rinse it off before tossing it into your purse. If you’re going to eat fruit, whole fruit is the best way to get the most nutrients and fiber out of it.
For healthy fats (the monounsaturated kind, just what the doctor recommends) go for almonds, walnuts, macadamia nuts, or cashews. Raw nuts are best but lightly roasted with little to no salt are also fine. Only have a small handful, though, because while it’s good fat you can still have too much of this good thing. Avoid peanuts entirely as they are lacking in nutrients and not true nuts at all!
Also called pepitas, the seeds scooped out of pumpkin insides pack a great protein and zinc dose. You can buy them pre-roasted or make them yourself at home with olive oil and seasonings to keep the salt levels low.
When nothing is fresh and in season or if you worry about the abuse a piece of whole fruit might take in your bag, try some dried fruit instead. Apricots, berries, cherries, raisins, dates, figs, and mango all dry nicely to become a satisfying chewy snack . Be careful with the high sugar density of these fruits, which is the same as a full sized version though in a smaller package, and eat a small handful only.
These come with a warning: lots of ‘energy’ and ‘protein’ bars are loaded with preservatives and sugars so if you’re worried about those, read labels carefully. Grab a bar with lots of dried fruits and nuts as the primary ingredients to keep you going strong all day. Look for at least 4 grams of protein and watch out for sugars, sulfates, sulfides, and other hidden fats or unhelpful ingredients.