Snack Ideas for On-the-Go Nutrition
Healthy on-the-go snacks with dried fruits or vegetables are perfect for a quick energy boost, packed with nutrients, and easy to carry with you.
Here are some great options that include dried fruits or vegetables:
1. Dried Fruit and Nut Mix
- A simple, customizable snack, this mix combines your favorite dried fruits (like apricots, raisins, or cranberries) with nuts (such as almonds, walnuts, or cashews) for a balance of fiber, healthy fats, and natural sugars.
- Tip: Choose unsweetened, unsulphured dried fruits and raw or lightly salted nuts for a healthier option.
2. Dried Veggie Chips
- You can make or buy dried vegetable chips (like sweet potato, zucchini, or kale chips). These are low-calorie, crunchy snacks that are high in fiber and micronutrients.
- Tip: Look for brands with minimal added salt, preservatives, or artificial flavorings.
3. Dried Apple Slices
- Dried apple slices are a delicious, fiber-rich snack that can help curb your sweet cravings. You can easily make them at home or find them at most stores. They’re naturally sweet and perfect for tossing in a bag for a snack on the go.
- Tip: Pair with a small handful of nuts or a piece of dark chocolate for an extra treat.
4. Trail Mix with Dried Berries and Seeds
- Combine dried berries (like blueberries or strawberries) with pumpkin seeds, sunflower seeds, and a few dark chocolate chips for a fiber-rich, antioxidant-packed snack. The seeds provide protein and healthy fats to keep you full.
- Tip: Look for no-sugar-added dried berries for a cleaner snack.
5. Dried Mango
- Dried mango is a tropical, naturally sweet treat that’s full of vitamin C and fiber. It’s easy to pack and gives a quick energy boost.
- Tip: Choose unsweetened dried mango to avoid excess sugar.
6. Veggie & Hummus Wrap
- Roll up some dried vegetables like bell pepper, carrot, and spinach in a whole wheat wrap with a tablespoon of hummus. It’s a savory, veggie-filled snack that’s portable and full of healthy fats, fiber, and protein.
- Tip: Make sure the hummus is a healthy version with minimal added oils and preservatives.
7. Dried Cranberries with Dark Chocolate
- This sweet-and-sour combo of dried cranberries with dark chocolate chips makes for an antioxidant-packed snack. It’s a little indulgent while still being nutrient-dense.
- Tip: Choose high-quality dark chocolate with at least 70% cacao for health benefits.
8. Fruit and Nut Bars
- Make or buy fruit and nut bars that feature dried fruits like figs, dates, or raisins combined with nuts and seeds. These bars are a great source of fiber, vitamins, and protein.
- Tip: Check the ingredients to make sure there are no added sugars or preservatives.
9. Dried Pear Slices with Almond Butter
- Pair dried pear slices with a small container of almond butter for a tasty, balanced snack that combines healthy fats, fiber, and a bit of sweetness.
- Tip: Choose a natural almond butter with no added sugar or salt.
10. Dehydrated Veggie Puffs
- Look for or make your own dehydrated veggie puffs made from vegetables like peas, carrots, or sweet potatoes. These are low-calorie and crunchy, with the added benefit of fiber and nutrients from the veggies.
- Tip: Opt for puffs with minimal added salt or artificial flavors.
11. Fruit Leather
- Fruit leather made from blended dried fruit (like strawberries, apples, or mango) is a fun, kid-friendly snack that’s both nutritious and portable. It’s an easy way to get a serving of fruit on the go.
- Tip: Choose brands with no added sugars or artificial colors.
12. Roasted Chickpeas with Dried Fruits
- Roasted chickpeas are crunchy, high in protein, and full of fiber. Pair them with dried fruits like raisins or dried apricots for a sweet-and-savory combination.
- Tip: Roast your chickpeas with a little olive oil and your favorite spices for added flavor.
These snacks are nutritious, portable, and easy to prepare or buy, making them perfect for a quick energy boost throughout your day!
