Smart Snacking

Chances are you are a busy professional, always on the go. Some people just don’t have the time to pack lunches everyday, or even time to take a lunch break.  Skipping meals regularly is a surprisingly quick way to put on pounds. Your metabolism slows and causes your body to hold onto scarce amount of nutrients it receives, often storing it as fat for longer preservation. This is simply your body’s defense mechanism against hunger. If you find yourself as one of those people who cannot find time to eat, you should take the time to learn about some healthy snacking ideas that are quick and easy to bring into the office, school, or around with you during your hectic days.

It is important when snacking, or during any meal really, to have a proper balance between protein, carbohydrates, and fats. Often times, people think fruit or nuts are good snacks, but are unaware of the portion sizes consumed. While fruits and nuts are both healthy snacks, if you regularly consume large quantities, you can cause blood sugar spikes, and long-term weight gain because of their high amounts of sugar in fruit and fats in nuts.

fruit katieNuts
Nuts should be limited roughly to the amount that fits onto the palm of your hand. The best snacking nuts are not salted and definitely not “candied”, or covered with sugar. Almonds, peanuts, cashews, and pistachios are all great snacks.

Some examples of good fruit serving sizes are approximately one banana, 1 cup of berries, ½ grapefruit, or 1 small apple. Know that fruit juices do not count because of the lack of fiber and often times have ridiculous amounts of added sugar. Also note that dried fruit is okay, but no more than ¼ cup and try to avoid ones with added sugar.

Hard-Boiled Eggs
You can easily make a large batch at home to last the whole week. Try making a full carton, and bring one or two hard-boiled eggs at work for snacking. Try taking out the yolks and filling the egg whites with some peanut butter and sugar-free jelly for a fun, healthy, high-protein snack.


Nut Butters
Like nuts, nut butters are a great snack, but often contain tons of added sugar. Check the labels before you buy or eat something. The small snack packs of peanut butter are usually very high is sugar. Nut butter should have 10-15g of fat per serving, and around 7g of protein and carbohydrates. Less than 3g of sugar is preferred.

Protein Shakes
Protein shakes are a great way to get quick protein when your stomach is rumbling. All you have to do is bring a scoop in a small Tupperware and mix with water during your day.


Veggies with Hummus
Carrots, celery, cucumber, and tomatoes with 2 tablespoons of hummus are a great balance of nutrients, protein and carbs for your snacks.

Quest Bars
Quest Bars are high protein, low sugar bars that come in tons of different flavors. They are also high in fiber. Quest Bars are easily portable and taste like dessert, especially when you microwave them!


Unsweetened Greek Yogurt
Beware most yogurts have very high added sugar amounts, but finding the right kind is great for snacking. I love to mix ½ cup greek yogurt with ½ scoop of chocolate or strawberry protein powder, it tastes like pudding!

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Rice Cakes and Ezekiel Bread/Tortillas
Try some rice cakes or a slice of Ezekiel bread or tortilla with 1-2 tablespoons of peanut butter and ½ banana for a perfect snack.

rice cakes 1

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The next time you are finding yourself eating sugary and salty snacks from the vending machine, think about how you can make time at home to prepare a few snacks to bring with you as a better option. These snacks listed above are quick, convenient, and much better for your body! I use my 6 Pack Bag everywhere I go. It is a portable cooler, basically a lunch box for adults that I fill with meals and snacks for my busy days. They come in all shapes, colors, and sizes, even purses. Use my discount code ktkitchen91 for 15% off all orders!

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Author: Katie Summers

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