10 Grab ‘n Go Snack Ideas
By Cathy Wilson, CLC
Director of ObesityHelp Support Group Leader Program
Our schedules are changing from summer’s sun and fun, to fall’s cool and going back to school. Most of us are a little busier and on the go in the fall, so it is important that we are prepared to grab a quick and healthy snack. Here are some ideas for healthy, grab ‘n go weight loss surgery friendly snacks:
Fruits
Dried, fresh or even travel sized containers of fruit in their own juices are a quick and healthy approach to getting in your daily fruit requirement. Berries, chunks of melon and other fruits in a baggy are easy to enjoy as you are on the go. Bananas provide their own container making them an easy take-along snack.
Nutrition Bite: 1 medium banana is 85.1 calories- Raw Vegetables
Vegetables are easy to take along and jam-packed with nutrients, providing a great source of fiber. For some variety, add a little dipping to the mix; try hummus, yogurt, light or fat-free salad dressing. Do your prep work ahead of time and have your veggies sitting in the refrigerator ready to go.
Nutrition Bite: 1 cup of green pepper slices is 18 calories - Protein Bars & Drinks
This is a great grab ’n go to help you get in your protein requirements. When selecting your protein bar - be mindful of the use of high-quality proteins, the sugar and fat grams in bars, and calorically if it is a snack or a meal replacement. For a protein drink, pack your protein powder and bring a bottle of water to mix for a refreshing, healthy snack.
Nutrition Bite: One serving of CLICK Espresso Protein Drink is 120 calories - Cheeses
Lowfat cheeses that are packaged for travel are a time saver! String cheese and soft cheese packaged in circular or triangle shaped single servings pack a punch of protein. Another option is to cube cheese the night before in preparation to take the next day. Enjoy these alone or combine with fresh veggies or fruit for a filling on the go snack.
Nutrition Bite: 1 Sargento Light String Cheese is 50 calories - Jerky
Jerky is available in many proteins: beef, turkey, ham and salmon to name a few. Jerky is a snack that you can put in your purse, briefcase or desk and can be readily available without any preparation. Jerky can be home-made to cut down on the sodium. Jerky is made in various flavors such as bar-b-que, jalapeno, teriyaki and peppered.
Nutrition Bite: 1 ounce of beef jerky is 116 calories
- Yogurt
There are many flavor and brand choices of low-calorie and fat-free yogurts. Yogurt is a nutritional food with unique health benefits. It is nutritionally rich in protein, calcium, riboflavin, vitamin B6, vitamin B12 and contains healthy bacteria to aid in digestion.
Nutrition Bite: 1 container of Greek yogurt is 120 calories - Packaged & Deli Sliced Meats
Portable snacks now include protein options. Manufacturers have responded to the public’s appreciation of protein as a snack by packaging flavored tuna and chicken in pouches and serving size cans. You can also get packages of luncheon meat that are thinly deli sliced that are equal in nutrition to other snacks.
Nutrition Bite: Smoked and deli-sliced turkey is 114 calories - Dried Snacks
Individual sized bags filled with your favorite cereals, granolas, protein chips, cracker sandwiches (with cheese or peanut butter) are a quick grab. You can also purchase high-protein snacks from many vendors that sell healthy snacks friendly to weight loss surgery pre and post-ops.
Nutrition Bite: 1 rye cracker sandwich with cheese filling is 34 calories - Nuts
Nuts, specifically almonds and walnuts, are a nutritious and energy packed snack. Nuts add protein to your dietary intake and are a low glycemic index food. Nuts are frequently recommended as a snack for insulin resistance problems associated with type 2 diabetes.
Nutrition Bite: 1 ounce of whole almonds is 163 calories.
- Sugar Free, Fat Free Gelatin and Pudding
A favorite snack of long-term post-ops and early post-ops alike are sugar- free, fat-free gelatins and puddings. Smooth and creamy can be soothing and filling to a irritable pouch. For a boost of protein, sprinkle unflavored protein powder over the top. Sugar free, fat free gelatin and puddings can also satisfy the most persistent sweet tooth.
Nutrition Bite: ½ cup portion of sugar free gelatin is 8.6 calories, 3.5 ounces of vanilla fat-free pudding is 88 calories.
Grab ‘n go snacks are fast and easy. Just as you have a bag ready when you go to the hospital, pack your grab ‘n go items the night before or even as little as a couple of hours before you leave so they are ready to go when you are.
If you plan ahead, you’ll be ready to grab ‘n go regardless of your schedule. When you are prepared with healthy food choices, it results in staying on track with your weight loss surgery success.
The Nutrition Bites were gathered from ObesityHelp.com Nutrition Tracker.
Share your favorite grab 'n go snack stats with us below!
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