Written by: Emmye Conway

Bamboo Nutrition is a group practice of dietitians and therapists here to help all clients achieve health and confidence in food and life decisions.

12 Great Snacks to Have on Hand

Whether you work from home or are out and about all day, most of us are reaching for a quick snack at some point during the day!

Snacking has many benefits, such as assisting in eating intuitively (helping to regulate hunger and fullness) and helping focus and maintaining energy levels. Just as our muscles need to be fueled, our brains need fuel throughout the day as well.

So, even if you have been sitting, working, or studying for most of your day, your brain likely has been working hard. Unfortunately, there may not be a ton of options conveniently close by that leave you feeling satisfied and refreshed, so I want to provide some ideas of snacks (and extras) that I always have on hand to support myself every day, as someone with a busy routine.

Now, as an aside, this is by no means a comprehensive list – these are just a few ideas to get you started! Additionally, there is nothing wrong with grabbing something quick from a vending machine if that is what you want, but sometimes we may be seeking something more satisfying and filling.

The most important things are these: prioritize foods you enjoy and foods that help you feel your best! Here is what my always-on-hand list looks like:

Proteins: hummus, cottage cheese, yogurts, protein bars
Color: carrots, dates, frozen berries, oranges
Other: electrolytes, garlic, sparkling water, water bottle

Let’s dive into why these are my favorites!

Proteins

Protein is an awesome and fundamental macronutrient; ultimately, protein makes up our muscles. I know I have a much harder time staying focused on my tasks if I am hungry, so eating an adequate amount of protein is essential, especially for a busy day.

I always keep hummus in my fridge; having hummus with veggies or crackers is a great way to incorporate some protein and color into a snack.

Second, cottage cheese has recently become a staple on my grocery list. I have seen many people eat it with fruit, but my favorite way to enjoy it is with more savory flavors. I will add spicy honey or everything-but-the-bagel seasoning on a carb for a satisfying snack. I prefer to eat cottage cheese on a rice cake, or tortilla chip, because I enjoy the crunch, but a bagel or toast would also be great.

If I am craving something sweet, but still satiating, I will have some Greek yogurt with fruit and granola, or grab a protein bar.

Color

In addition to protein, it is important to ensure you’re taking in enough micronutrients – the vitamins and minerals found in fruits and vegetables.

Ever heard of “eat the rainbow”? This applies to micronutrients!

The first vegetable I always have are baby carrots. These are perfect with hummus, other dips, or plain! Additionally, if they start to go bad, carrots can be cooked in a vegetable soup.

Next, I always keep dates and cuties/mandarins on hand. Both of these are great sweet fruits and can be kept for quite a while, so you don’t have to be too concerned about them going bad.

My last tip for fruits and veggies is to keep frozen options in your freezer at home! Frozen berries are a great option both for convenience and for winter when fruit is not in season. Cooking up some frozen veggies is a great way to add color to any meal or snack! I add frozen berries to yogurt bowls or oatmeal almost every day.

Extras

Finally, let’s talk extras!

Hydration is another super important component of nutrition. It seems there are always “nutrition” trends online, but one I can get behind for sure is these cute (and large!) reusable water bottles.

Drinking water should always be “in”, but at least we have so many fun options right now!

Another way to make water more fun is electrolytes. We’ve all heard it before, but it’s true – water makes up most of our bodies, but it is so important to maintain that balance. Electrolytes are “extras” because we also get electrolytes from the foods we eat.

So don’t rush to the grocery store to buy these add-ins, if you’re eating enough food, and a variety of foods, you’re likely getting all the electrolytes you need!

Additionally, I love to keep sparkling water on hand! Sparkling water can be a fun way to hydrate when you’re wanting something different, or do not enjoy the taste of plain water.

Lastly, this recommendation may seem a little strange, but as we approach winter it’s important to talk about immunity – no one enjoys being sick but sometimes those sniffles are inevitable.

When I start to feel my throat get scratchy, I try to get on top of it as quickly as possible by incorporating garlic. There is evidence for both the effects on the immune system and the anti-inflammatory effects of garlic. Cooking with garlic is a great way to boost your immunity naturally and may keep you feeling your best!

Snacking can play a crucial role in maintaining our energy levels throughout the day. It is essential to ensure our bodies and minds are fueled effectively all day.

From protein-packed options like hummus and Greek yogurt to colorful fruits and hydrating extras like electrolytes and sparkling water, there are many options to choose from to support your specific needs.

Remember, the key is to prioritize what makes you feel your best while keeping convenience in mind.

By incorporating these snacks into your routine, you can enhance your productivity and health, ensuring that even on the busiest days, you’re nourishing yourself in a way that supports your lifestyle.

Work With A Dietitian

Have you ever considered working with a Registered dietitian?

If these snack ideas seem overwhelming, or perhaps you are feeling a lot of “oughts” and “shoulds” right now and having a hard time getting into a rhythm of incorporating nutritious foods into your daily intake… our dietitians are experts at helping change behaviors, providing education that will go above and beyond to make your nutritional knowledge supportive of life long health changes, and provide you with 1:1 guidance to make improvements to your overall health and fitness goals.

Our team works with individuals online and in person. We are based in Missouri and Minnesota.

Reach out to us when you’re ready! It doesn’t have to mean a commitment, but getting the ball rolling and having the option available is better than not taking any leaps towards a healthier life!