It’s easy to grab a chocolate bar or cookie going out the door, or when you're in a rush. That's why they're called “convenience foods”. I would bet that at least 80% of people have grabbed some sort of processed food when they were in a rush or couldn't make a healthy meal. And while I'll be the first to admit processed foods can taste really good and they're less hassle, just because they're easy doesn't mean they're good for you.
According to the NHS, “Ingredients such as salt, sugar, and fat are sometimes added to processed foods to make their flavor more appealing and to extend their shelf life, or in some cases to contribute to the food's structure, such as salt in bread or sugar in cakes.” The additives can be harmful to us if we eat them consistently.
To reduce the amount of processed foods we eat, I have compiled a list of healthy snacks for those of us who are always on the run, or those who just want to live a healthier lifestyle.
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You never would have expected this one. Fruits are one of the most common snacks. They are healthy with lots of vitamins and minerals and no additives. They are also free of allergens such as gluten and dairy. Fruits such as apples and bananas are easy to transport and have unique flavors.
While fruit is a very common snack, it goes out of date fast, so we tend to stick to foods with longer shelf lives. A good option is dried fruit. My favorites are cranberries and soft apricots.
Nutrition-wise, the fruits stay mostly the same, although the drying process can destroy vitamins A and C. The calorie count can also rise as the food shrinks and nutrients become more concentrated. So although they are a good option for shelf life and convenience, they should only be eaten in small amounts.
2. Nuts
Nuts are a great snack; they are inexpensive, easy to store, and easy to pack when you're on the go. They are high in protein and omega-3, which is a fatty acid that helps support heart health, as well as fiber, vitamins, and minerals. Some of the healthiest nuts include Brazil nuts, pistachios, cashews, and almonds.
However, one drawback to nuts is that some may be high in calories and fat. But just remember, calories are a unit of measurement that measures energy. Calories aren't bad, and neither is fat, your body needs all these macronutrients to keep your brain functioning and legs moving. One of my favorite snacks is Nakd bars, which are raw cold pressed, so only have key ingredients and no additives.
3. Homemade Flapjacks
These are a staple in my cookbook. I use a recipe from a website called hungryhealthyhappy.com. Instead of chocolate chips, I add my beloved cranberries, and sometimes if I’m feeling different, I’ll put in seeds or peanut butter. You can alter these to your preference, but they are the perfect mid-day snack for anyone looking for a pick-me-up.
4. Crackers and Dip
This one is so interchangeable it suits everyone. There are so many different duos that you must like one. It is easy to bring in your bag and you can get so many nutrients from dips like hummus and one of my favorites, artichoke dip. See my top three pairs down here:
- Hummus and cream crackers
- Guacamole and Rice cakes
- Peanut butter and breadsticks
You can alter these to your liking and allergens. You can simply put your dip and crackers in a small container and eat as you go.
The best thing is the size of your portion is so changeable. You can bring as little or as much as you like. So, if you are confined to a small amount, you know what to bring.
5. Smoothies
Smoothies are probably the best on the go because you can carry them in a bottle. You can add so many different things, one being different powders, such as protein powder, which a lot of people going to the gym do.
I’ve added some smoothie recipes here. You can add different ingredients and substitute the fruits and veg if you would like.
6. Trail Mix
Trail mix is also a good snack. It is the definition of convenience because you can eat it quite literally out of your hand. You can make it completely your own and make as little or as much as you want.
This is the one I use. I usually double the amount for the week and share it with my family.
7. Popcorn
Popcorn is a great on-the-go healthy snack. You can get them in bags at the shop or make them at home.
It is a whole grain, so is therefore high in fiber, and also contains polyphenols. Polyphenols help to better blood circulation and digestive health. It’s a tasty snack and low-calorie, so is another good option.
8. Dark Chocolate
I wanted to end this by saying that chocolate and sweets aren’t all bad. You can find some lovely recipes and treats with no added sugars or additives.
Dark chocolate is higher in copper and fiber but is relatively low in vitamin b12 and riboflavin. The key is to eat all of these in moderation. You can add chocolate to your flapjacks or trail mix.
In conclusion, trying to be healthy can be considerably difficult in the time we live in, with processed and ultra-processed foods. So eating things in moderation is key, just to have small bits of all of these, or whatever cool snacks you have. And if all else fails, get a piece of fruit!
