5 Healthy Snacks for Your Busy Schedule

A healthy snack usually contains between 100-250 calories, depending on your hunger level and length of time in between meals. To ensure that your snack fills you up and keeps your metabolism cranking, make sure to combine complex carbohydrates and protein. The more fiber in your snack, the better—fiber stabilizes your blood sugar and keeps you full and making awesome eating decisions throughout the day.

Here are 5 healthy snacks for you on-the-go:

1. Raw veggies & hummus – Scoop 3-4 tablespoons of hummus into a small Tupperware container or to-go mug. Add crunchy carrots, celery, sliced bell peppers and snow peas for a nutrient-packed snack filled with beta-carotene, vitamin C, fiber & healthy fats.

2. Make-your-own trail mix – Toss 1-2 cups of plain popcorn, 2 tablespoons of raisins or dried cranberries, and 2 tablespoons of nuts or seeds, like walnuts, almonds, or sunflower seeds into a baggie and you’re out the door. This snack is super easy to carry and quick to munch on if you’re in a rush.

3. Chocolate soymilk – Grab a to-go cup or individual carton of chocolate soymilk for a snack packed with protein, calcium, vitamin D & iron. This snack is awesome to refuel after a workout or to kill an afternoon sweet craving!

4. ½ Cinnamon Nut butter sandwich – Spread a tablespoon of natural peanut, almond or cashew butter on a slice of whole grain bread. Sprinkle with cinnamon, fold in half and pack in a sandwich baggie. No fridge needed!

5. Nonfat latte – If you’re in the mood to sip on a warm beverage and need a little boost, the milk in a nonfat latte is a great combination of carbohydrate and protein – plus this drink is packed with calcium and vitamin D!


What’s your favorite healthy snack? Tell us in the comments below!


shanaShana Maleeff, MA, RD, CDN is a Rise Coach and Registered Dietitian,  living and loving life in New York City. She received a BS in Nutrition from Penn State University and an MA in Nutrition Education from Immaculata University in PA. She coaches clients on nutrition, fitness, weight management, disease prevention, and lifestyle modification to help them actualize their best selves. In addition, she teaches group fitness classes at Crunch Fitness, writes as the expert nutrition columnist for military.com, and is frequently quoted in top wellness publications,  like SELF and Cosmopolitan. Want to work with Shana or another Rise coach like her? Get started at rise.us/r/SHANAMALEEFF