On-the-Go Snack Ideas for an Active Summer

By Paige Mandel, MS RD CDN

After a year and a half stuck inside, many of us are taking as much advantage as we can to get outside, travel, and make the most of the final hot summer months. While being on the go could pose a challenge to getting in our balanced meals and snacks, it does not have to. The biggest tip to success is to be prepared, plan accordingly for your road trip, flight, hike or even just a day of appointments or running errands. Any outing that access to food might be more limited, snacks should always be packed, in case you’re out for longer than expected.

Our RD’s at LCWNS help to educate our clients on how to create a balanced snack, to keep blood sugar levels stable, and to teach your body and mind that food is not scarce. With the mindset that food is always coming shortly, you can help train your body to avoid anxiety, and your nervous system to remain in the parasympathetic division, the “rest and digest” phase. Intentionally snacking between main meals prepares your body for the release of ghrelin, the hunger and appetite hormone, that typically will spike around 3 hours after food. You will counter the rise in your stress hormone, cortisol, and activate the fullness/”satisfied” hormone, leptin. In order to prepare the most optimal snack, we recommend pairing 2 of the 3 macronutrients (protein, carb and fat) together, for more long lasting satiety. By doing so, you will get quick energy from your carbohydrate source, and remain satisfied by including a protein or fat for “staying power”. This means your snack should be of course tasty, but also  energizing and satisfying enough to last you a few hours.

You don’t need to have full kitchen access or gourmet chef skills to prepare a balanced snack. Here are some on-the-go options you could pack in your bag, so that your plans do not have to get in the way of nourishment.

1. Pretzels & Hummus Snack Pack

Simple, balanced and all packed into one- this snack pack makes on-the-go snacking clean and easy. With 10g of protein per pack, you will feel satiated while giving your body the building blocks for muscle and tissue growth, repair, and optimal function.

2. String Cheese & Individual Nut Packs

String cheese is not only a childhood favorite of mine, but is a great snack option for adults and kids alike! Pair with Roasted Almonds or mixed nut packs to boost your snack with heart-healthy monounsaturated fats.

3. Trail Mix Packets

Trail Mix provides you a 2 (or 3 or 4) for the price of one deal, with nuts, seeds, chocolates, dried fruits etc. all in one mixture. Trader Joe’s sells many of these delicious and nutritious trail mix packs, individually wrapped to avoid spilling in the back seat of

the car or at the bottom of a bag!

4. Kind Energy Bar

With 100% whole grains, this gluten-free blend of five super grains – oats, quinoa, buckwheat, amaranth and millet is a quick way to pack in a balanced snack filled with 10g of protein. This bar is also a good source of belly-filling fiber to help keep you satisfied until your next meal.

5. Nut Butter Packs + Apple Slices

An awesome sweet and savory power duo – pack your individual, squeezable nut butter packs to dip apple slices (or crackers, or carrot/celery sticks – whatever is handy) to enjoy a delicious and satisfying snack while on the move.

These snacks are easily portable, could last without refrigeration, and will (hopefully) result in minimal mess. Avoid getting hangry, pack your bags and your snacks, and enjoy your journey!