The best snacks to control hunger and keep you satisfied should have protein, fiber, and/or a healthy fat.  These nutrients help to keep your blood sugar stable so that you don’t get those sudden hunger cravings and dips in energy.  Here are some quick on the go snacks that will keep you satisfied! 


Trail Mix
Having a good trail mix on hand is an easy way to give yourself a quick boost of protein, fiber, and vitamins. Find a healthy mix at the store, or even better - make your own trail mix at home with your favorite nuts, dried fruit and seeds.  If you are going store bought, avoid the ones loaded with added sugars. My favorite homemade mix: almonds, cashews, dried cranberries, pumpkin seeds, sesame seeds and coconut flakes. 

Whether you buy it already shelled or take a few minutes to prepare it yourself, edamame is a great snack to have on hand. Tasty cold or hot, throw some in a bag to enjoy after your next sweat session. A half-cup of boiled edamame provides eight grams of carbs (plus four of fiber) and eight grams of protein, but is only 90 calories. 

Hard-Boiled Eggs
What's great about taking a hardboiled egg with you is that it comes in its own package — all you have to do is crack and peel! What you're left with is a snack that has six grams of protein and is under 100 calories. 

Nut Butter with Fruit
Portion your own nut butter in a small to-go container or grab a single-serving pack like Justin's Nut Butter and you've got yourself the beginnings of a great on the go snack. Add a piece of fresh fruit for a good balance of protein, fiber, and vitamins.  Other options to pair up with nut butter are rice cakes, celery, or some healthy crackers!  

Beef Jerky
Convenience-store beef jerky might not be your first choice for a healthy snack, but keep in mind that it's low in fat and a great source of protein. If that still doesn't sell you on it, skip the convenience store altogether and grab a pack at your nearest health food store. These healthier varieties are made using organic, grass-fed meat, but without the use of preservatives.


Hummus and Veggies
Hummus and veggies make for a great portable snack- they are easy to pack when you're on the move and extremely satisfying. The hummus provides a good punch of protein and fiber to keep you full for hours.  Try it with baby carrots or sliced cucumbers for a satisfying crunch! 

Protein bar
As long as it’s the right kind, this is a great on the go snack. Make sure it’s high in protein and has some fiber to keep you satisfied, and most importantly stay away from the ones that are high in processed sugar (they are basically candy bars with added protein!)  Always read the ingredient list, and stay away from bars with long ingredient lists made with hydrogenated oils or highly processed sugar such as high fructose corn syrup.  Aim for a bar with clean, simple ingredients!  

Greek Yogurt
Before you head out, throw a six-ounce container of non-fat plain Greek yogurt in your bag (buy one of those cooler bags if you are not going to eat it for a few hours). Greek yogurt contains ~18g of protein per 6oz which will keep you satisfied for hours. For some added fiber try adding fruit or low sugar granola, or throw some nuts in for a healthy fat. 

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach