Wild Card Wednesday: Grab-and-Go Snacks

Grab and Go snacksWhether we are dashing off to work, taking or picking up kids from school or other activities, running errands, shopping, exercising or traveling, we are on-the-go more now than ever.  These things are part of life but as we add more and more to our schedules, our ability to make smart snack food choices gets clouded.

Where I live, we have every big fast food chain, convenience store, sandwich shop, etc up and down the main drag.  This is not uncommon. And while it’s convenient and tempting to grab and go, we need to remember that there are healthier, just as convenient options that will keep you going between meals much better than a bag of pretzels or something from the $1 menu.

A “healthy” snack should have some protein, fiber, and/or whole grains, little to no added sugar, sodium and be fairly low in calories and sat (saturated) fat.  So, what’s left?  It’s not as bleak as it may seem…

Here is a list of my top 10 grab-and-go snacks, beyond fresh fruit and veggies (which is always a good choice):

Snack Calories Total Fat Sat Fat Fiber Sugar Protein
Hard boiled egg (1) 80 5.5 g 1.5 g  0 g >1 g 6 g
Banana (1) or Apple (1) + Peanut Butter (1 Tbsp)* 180 8 g 1.5 4 g 16 5 g
Dry roasted mixed nuts (1 oz.) 170 14.5 g 2 g 3 g 1 g 5 g
Unsweetened, unsulfured dried fruit such as mango, apricots or apples (1/4 -1/3 c)* 110 0 g 0 g 2 g 21 g 1 g
Uncured Turkey Jerky (1 oz.) 80 1 g 0 g 0 g 7 g 11 g
Part-Skim String Cheese (1) 80 5.5 g 3.5 g 0 g >1 g 7 g
Baby Carrots (10) + Hummus (1/4 c) 140 5.5 g 1 g 5 g 5 g 4 g
Shelled edamame (1/2 cup) 100 3.5 0.5 6 g 1 g 10 g
Light Microwave Popcorn (3 1/2 c) 120 4 g 1.5 g 4 g 0 g 3 g
Triscuits (6) 120 3.5 g 0.5 g 3 g 0 g 3 g

*Average. Nutrition information may vary slightly among brand name products.

What fuels you?  I’d love to hear from you!

4 thoughts on “Wild Card Wednesday: Grab-and-Go Snacks

  1. Swathi

    Hi Daniel!! Falling in love with your posts!! In morning I was thinking what is Daniel going to post today.. I was so excited to see this post as it has the grab-n-go food, which it saves our moms during snack time !! Thanks for nice tips!! But you know what my elder son does not eat any of them. Do you have any more suggestions 😬

    Liked by 1 person

    1. Thanks so much for the feedback! So happy to hear you are enjoying it :). Instead of string cheese, you can swap another type of cheese. Roasted chickpeas or roasted edamame. Wheat Thins or whole grain crisp breads (Trader Joes has one that I really like) instead of Triscuits. Any type of nut, doesn’t have to be mixed. Whole grain cereal. Also, I will continually add more snack recommendations to my posts so maybe something will come up that will spark his interest.


  2. Pingback: Wild Card Wednesday: 5 ways to improve your eating habits TODAY – True Eats

  3. Pingback: Wild Card Wednesday: True Eats Recommendations!! – True Eats

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