Healthy Snacks On the Go

Happy September! This time of year, when summer is winding down and kids are heading back to school, your daily routine may be shifting. As you transition to a new schedule, it can be more difficult to find time to eat healthy.

Prep some snacks that can fuel you when you find yourself running from one thing to another.

Fruits and vegetables are great for snacking because they are naturally low in fat and contain numerous vitamins, minerals, and fiber. Keep some washed and chopped fruits and vegetables in your fridge in containers you can grab on the go. Frozen grapes are also a great option.

For something a little more substantial, add whole grain crackers or toast and top with nut butter. Nut and seed butters can add satisfying flavor, plant protein, unsaturated fats, and key micronutrients to snacks.

Choose varieties with minimal added sugar and sodium. In place of peanut butter, and try some of these alternatives:

• Almond butter: A good source of unsaturated fats (especially monounsaturated fat) and vitamin E. Replacing saturated fats with unsaturated fats is associated with better cardiovascular health.

• Cashew butter: Slightly lower in total fat than peanut butter, cashew butter provides minerals including magnesium and iron.

• Sunflower seed spreads: A nutritious, nut-free alternative for people who can safely eat sunflower seeds. It provides fiber, magnesium, and vitamin E. Check labels carefully for potential nut or peanut cross-contact if you have a food allergy.

One of these healthy snack options can give you energy between meals.

• Hummus & Veggies: Buy or make any type of hummus you prefer and eat with your favorite chopped veggies.

• D.I.Y. Trail Mix: 1 cup of nuts of your choice (almonds, walnuts, cashews, or pecans), 1/2 cup of sunflower seeds, and 1 cup of dried fruit of your choice (raisins, apricots, apples, prunes, or banana chips).

• Tortilla Chips and Salsa or Guacamole: Pair freshly made salsa or guacamole with a whole-grain chip option, such as Garden of Eatin’ Organic Blue Chips, made with organic blue corn.

• No-bake Energy Balls: Soak 8 pitted dates for 30 minutes. In a food processor, pulse 1/2 cup of raw walnuts until mealy in texture. Add a sprinkle of sea salt, 1/4 cup of cacao nibs, 2 tablespoons of cacao powder and 2 tablespoons of hemp seeds and pulse. Add 1 teaspoon of vanilla extract and one pitted date at a time to the food processor until the mixture forms a dough. Make small balls by rolling the dough between your hands. Option to roll the energy balls in hemp seeds or dried coconut flakes. Recipe is from The Plantpower Way by Rich Roll and Julie Piatt.

• D.I.Y. Bistro Box: Toasted whole grain English muffin or crackers, 1 tablespoon of nut butter, apple slices, and carrot slices.

A little preparation can make busy September days feel more manageable, and make nourishing choices the easy ones. Keep a few of these grab-and-go snacks ready in the fridge or pantry so that when hunger hits between work, workouts, school drop-off, or errands, you have something satisfying within reach. Think of it as a small act of self-care that supports steady energy while you adjust to a new routine.