In today’s fast-paced world, finding time to eat well can be a challenge. Whether you're rushing between meetings, running errands, or chasing after kids, healthy eating often takes a back seat to convenience.   

According to The Nutrition Source from Harvard T.H. Chan’s School of Public Health, studies have shown that non-hunger-related snacking is associated with increased total caloric intake. Emotional eaters and individuals under psychological stress are more likely to consume energy-dense foods, particularly those high in fat and sugar. Snacks such as candy bars, pre-packaged cookies, pastries, donuts, soda, sugar coffee drinks, and more can spike blood sugar, promote weight gain, and increase the risk of chronic diseases like type 2 diabetes and heart disease when consumed regularly.   

Frequently snacking too much on unhealthy foods can lead to unwanted weight gain. Did you know that snacking can reduce your hunger at mealtimes—or even cause you to skip a meal entirely? This increases your risk of losing out on important nutrients. Furthermore, The Nutrition Source addresses how consistently consuming ultra-processed, hyperpalatable snacks—those high in added salt, sugar, and unhealthy fats but low in nutrients—can shift your taste preferences over time. This may lead to increased cravings for these types of foods and a decline in overall diet quality, often resulting in eating more processed snacks and fewer nutritious, whole foods.   

Snacks high in sugar and unhealthy fats may leave you feeling full, sluggish, or unwell. That's why you need wholesome and satisfying snacks in your corner to power you through your day and leave you feeling energized and well-nourished.  

The Importance of Choosing Better Snacks  

Our nutrition consultants have come up with some handy tips to help curb those cravings for unhealthy snacks. We recommend preparing and storing healthy snacks in your fridge or cabinets ahead of time. This saves time on deciding what to eat and reduces the temptation to reach for that bag of chips or cookies if you have a prepped snack to take with you. Choosing snacks you've prepared ahead of time also helps with managing portions and building more mindful eating habits. For practical tips on mastering portion control, visit https://www.snapfitness.com/us/blog/healthy-habits-for-portion-control.  

How to Maximize the Nutritional Benefits of Snacks  

It’s important to incorporate nutritious and healthy ingredients into your snacks for your mental and physical health. Balanced snacks support consistent energy levels and help you steer clear of sugar highs and lows. The right snacks also support brain function, improve focus, and help regulate mood, making it easier to stay productive and feel your best. Choosing whole, minimally processed ingredients can also contribute to long-term wellness by reducing the risk of chronic health issues as you age.   

Our nutrition experts suggest including the following in your snacks to make it both healthy and sustainable:  

• Protein for feelings of fullness and muscle maintenance  

• Healthy fats for sustained energy and to support overall well-being  

• Complex carbohydrates and fiber, which promote digestive health and regulate blood sugar levels  

Easy & Healthy Snacks for On-The-Go  

Our nutrition consultants have prepared a recommended list of healthy snacks designed to energize you, keep you on track with your health goals, and keep you performing at your best.  

Fruits & Vegetables:  

• Apples  

• Bananas  

• Pears  

• Oranges  

• Grapes  

• Mini carrots  

• Celery sticks  

• Cherry tomatoes  

• Snap peas with hummus  

• Fruit pouches or apple sauce  

Nuts & Grains:  

• Almonds  

• Roasted chickpeas  

• Walnuts  

• Pre-packaged trail mix  

• Pre-packaged oatmeal  

• Granola  

• Granola bar  

• Rice cakes  

• Whole grain crackers  

• Energy ball bites  

• Chia pudding  

• Overnight oats  

• Popcorn  

Dairy

• String cheese  

• Yogurt  

• Cottage cheese  

Protein

• Beef jerky or jerky sticks  

• Egg bites  

• Hardboiled eggs  

• Protein shakes  

• Tuna pouches  

• Canned sardines  

You don’t have to compromise on nutrition if you’re managing a busy schedule. With a little planning and the right choices, you can fuel your body with healthy, satisfying snacks that keep you fueled throughout the day.   

If you need more support in meal-planning or finding healthy snacks, check out our list of recipes in the Snap App or get in touch with a nutrition consultant at a Snap Fitness gym near you.