The can’t go back moment!

We all get busy in life and run out the door without our “on the go” snacks and then there is that point in your day where your body is telling you, “Feed Me”! For me, it is consistently about 3:00 pm. This is a dangerous time if not properly prepared as we tend to crave carbohydrates, specifically high sugar items.

Usually what happens at this point is you go to the store or a snack bar/vending machine or anywhere else you may have access to snack items, and you buy a candy bar or a bag of chips. You figure, ah, this will get me through until I can get my hands on something more solid. But then, that doesn’t always happen and now that you ate the candy bar, all you are craving is more sweets. UH OH!!!! Has this happened to anyone else?

In my case, not only do I usually eat more “junk” until I force myself to stop because I feel incredibly guilty, but I also feel tired and unmotivated…not the intended outcome. It’s really hard to make it through an afternoon of work feeling this way.

How do we resolve this problem and make healthier snack choices?

The first thing you have to do is be prepared. Yes, that means you have to plan ahead and pack snacks to take with you.

I know, I know, I can hear you from here…”preparing really isn’t my strong point”. No worries, this doesn’t have to be complicated if you keep your food choices simple.

What is important to remember is that a snack is just that. It is not a meal replacement, so when you are planning snack options, it is good to think about and pair items that will make you full so you are able to make it to the next solid meal. If you do this right, you won’t raise your blood sugar too much and you shouldn’t crave “junk food”. You also won’t be falling asleep in the next 30 minutes.

Here are 5 healthy and simple “on the go” snacks that pair items to both satisfy and fill your belly.

• Apple with your favorite nut butter
• Plain Greek yogurt with fruit (berries are a good choice as they are low on the glycemic index)
• Vegetables (or Fruit) with hummus (My favorites are mini bell peppers, carrots and cucumbers)
• Fruit with cheese or nuts
• Celery sticks with your favorite nut butter or cream cheese (You could also add some raisins if you’re into that)

These snacks take little preparation other than putting it in a container or maybe washing the fruit/vegetable. You can’t get much simpler than that. These are just a handful of pairings, but you can get creative depending on what you like.

If you are willing to put in a little more work, there are many other snacks that are great choices to put in your “on the go” bag.”

Here are 5 more healthy but slightly less simple snacks (and by less simple, I mean you may need to cook, boil or heat something up).

• Hard boiled egg
• Roasted Veggie Chips (You could purchase these, but if you make them yourself, you know what is in/on them). These can be whatever you like such as beets, carrots, turnips, kale, etc. The list can go on and on. This will require cooking if you make them yourself, but they are delicious.
• Shelled Edamame (these are great warm or cold)
• Smoothies (green smoothies with lots of vegetables are the best choice for a snack so you are not raising your blood sugar too much)
• Protein bars (homemade over those in the store, again so you know what is in it).

The great thing about this group of snacks is that everything but the smoothie can be made in large batches that will last several days. So it only takes one planned day of prep time for several days worth of snacks. And, while they are cooking/baking or boiling, you can spend time doing other things, so it’s not really even taking that much time out of your day. You gotta like that!

As with all food we put into our bodies, it is important to be aware of portion sizes. You can still over eat, even if what you are eating is good for you. It is easy to eat too much when we are snacking, so only bring the quantity that you need to get through the day. Then focus on eating a healthy, well-balanced meal.

To keep with the “on the go” concept, I recommend packing your snacks the night before so you can just grab them and put them on your bag, purse, backpack, etc. No thinking involved.

So, there you have it. Ten great “on the go” snacks to get you through your day.

Let me know what your favorite “on the go” snacks are and what you do to keep it simple.