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10 snacks nutritionists always carry in their bags

You'll definitely want to steal some of these easy snack ideas.

Updated on October 8, 2024

granola bar
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Having healthy snacks at your fingertips is essential when your stomach starts to rumble. If you don’t have quick and nutritious options on hand, you may be tempted to swing through the drive-through or pop into a convenience store for processed foods filled with added salt, sugar and saturated fat.

“The one barrier to a healthy diet that I hear over and over again isShow More

a handful of almonds
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Nuts

Whether you prefer peanuts, walnuts, almonds, or pecans, each type of nut has a unique variety of nutrients, flavors, and textures, says Raylene Hungate, RDN, LDN, a dietetic professional based in Pasadena, California. 

“Nuts are wonderful sources of B vitamins, magnesium, iron, and calciumShow More

tomato, spinach, and feta
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Cottage cheese with tomatoes, basil and balsamic vinegar

“For healthy snacking, I encourage pairing protein and produce,” says Crandall Snyder. Focusing on produce helps to increase the fiber or 'fullness' factor of your snack and we all know we should be eating more fruits and veggies anyway.” Plus, protein provides essential building blocks for bonesShow More

granola bars
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Nutritious bars

No-prep-needed protein or fruit bars are easy to throw in your bag each morning so you’re prepared for the day ahead. 

“I have intolerances to gluten, dairy, and soy, so Vega Sport Protein bars or EPIC bars are great high-protein options that hold me over until my next meal. Both containShow More

dried fruit and nuts
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Homemade trail mix

“Trail mix made of peanuts, dark chocolate raisins, and pretzels is my go-to snack,” says Margaret Ecklund, RDN, a manager of nutritional services in Bakersfield, California. “The nuts have fat and protein—which both satisfies and controls low blood sugar—the dark chocolate raisins satisfy my sweetShow More

mozzarella cheese snack
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Low-fat cheese sticks

“The hardest item to get when you’re on the move is a healthy protein,” says Leslie Milligan, the Director of Food and Nutrition Services at Grand Strand Medical Center in Myrtle Beach, South Carolina. 

“Healthy carbohydrates are not as difficult to find since even gas stations have a varietyShow More

apple and walnuts
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Fruit and nut combo

If plain old nuts aren’t cutting it, try a 1- to 2-ounce portion of unsalted nuts like almonds or walnuts, or seeds like pumpkin seeds or sunflower seeds plus some fresh fruit, says Amy Hanes, a registered dietitian in McKinney, Texas. 

“I find the combination of nuts or seeds with fruit to beShow More

tortilla chips and guacamole
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Corn chips

“Paired with salsa, hummus, guacamole, or even by themselves, corn chips are a convenient grab-and-go option,” says Jan Beyer, MS, RD, LDN, CNSC, of TriStar Centennial Center in Nashville, Tennessee.  

Popular corn chips brands can be loaded with salt and calories, so pick wisely. “WhenShow More

peanut butter and jelly
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PB&J on whole-grain bread

“Before I head out the door, I have a tendency to throw together a piece of whole grain bread with natural, no-sugar-added peanut butter and natural jelly so I have it in my purse for myself or my child,” says Georgia-based Tracy Kuzava, RDN, LD.  

Kuzava loves this snack because it provides aShow More

edamame
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Edamame

“When the afternoon slump hits and I find my stomach rumbling, something that both my family and I enjoy is edamame,” says Alicia Allen, MBA, RD, a clinic administrator in Salt Lake City, Utah. 

Edamame is naturally low in calories, and it’s also a great source of protein and iron, says Allen.Show More

yogurt and strawberries
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Yogurt parfaits

DIY yogurt parfaits are quick, easy, and great all-year-round, says Allison Skinmore, a registered dietitian in Utah. 

“I like to combine Greek yogurt, fresh berries and no-sugar-added granola. And for an even more portable option, yogurt smoothies with Greek yogurt, frozen berries, andShow More

Slideshow sources open slideshow sources

Harvard T.H. Chan School of Public Health. The Science of Snacking. Reviewed February 2021.
Alberta Health Services (Canada). Healthy Snacking. May 2019.
Purdue University Extension. Eat Right: Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics. Accessed October 4, 2024.
Better Health Channel (Australia). Nuts and seeds. Reviewed April 27, 2023.
Harvard T.H. Chan School of Public Health. Protein. Accessed October 4, 2024.
Harvard T.H. Chan School of Public Health. Apples. Accessed October 4, 2024.
USDA. Food Data Central: Edamame. Accessed October 4, 2024.

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