Staying Nourished On-the-Go

Eating regularly throughout the day is good for maintaining energy and managing hunger. It also can help curb the end-of-day hunger and reduce overeating at night. Snacking can help with this, but it can be challenging to know what options might be most supportive. Including protein with your snacks can promote fullness, slow down digestion and provide a steady source of energy. Additionally, having a good source of fiber in your snacks will help too.
 
Below is a list of refrigerated and shelf stable snacks that can be kept with you during the day. If you get hungry between meals, consider trying the following options:
 
Snacks to keep cool:

• Greek yogurt and berries or granola
• Hummus or cottage cheese and sliced veggies such as carrots, celery, peppers
• Hard-boiled eggs and whole grain crackers (like Triscuit or Wheat Thins)
• Baby Bell cheese and strawberries
• Popcorn with string cheese

 
Snacks safe at room temperature:

• Apple or banana with Jiff to-go peanut butter pack
• Almond butter on whole grain crackers
• Rice cakes spread with sunflower seed butter
• Protein bar (like Clif, Kind or Rx bars)
• Trail mix (nuts and dried fruit)
• Portable tuna pouches with whole grain crackers 

 
Note: brand names are for educational purposes only - their mention is not an endorsement.

REFERENCES:
​Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021;50(2):280-287. 
Gwin JA, Leidy HJ. Breakfast Consumption Augments Appetite, Eating Behavior, and Exploratory Markers of Sleep Quality Compared with Skipping Breakfast in Healthy Young Adults. Curr Dev Nutr. 2018;2(11): nzy074. 
Lodi A, Karsten B, Bosco G, Gómez-López M, Brandão PP, Bianco A, Paoli A. The Effects of Different High-Protein Low-Carbohydrates Proprietary Foods on Blood Sugar in Healthy Subjects. J Med Food. 2016; 19(11):1085-1095. 
Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7(5):866-878. 
Sharafi M, Alamdari N, Wilson M, Leidy HJ, Glynn EL. Effect of a High-Protein, High-Fiber Beverage Preload on Subjective Appetite Ratings and Subsequent Ad Libitum Energy Intake in Overweight Men and Women: A Randomized, Double-Blind Placebo-Controlled, Crossover Study. Curr Dev Nutr. 2018;23(6): nzy022. 

By Celine Delaronde, MS
MGH Dietetic Intern