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By Jessica Cording
Jessica Cording, MS, RD, CDN is a registered dietitian and writer based in New York. To learn more about Jessica, visit her website:

Whether you’re hitting the road, taking to the sky, or simply running around town, these convenient snacks are easy to stash in your purse or find in a convenience store to make healthy eating on the go a snap. An added bonus: When you’re well-fueled, angry meltdowns and morning-after food guilt-trips are far less likely.  Happy trails.

  1. Nuts or seeds: The mix of fiber, protein, and healthy fats with give a long-lasting energy boost. Try almonds, pistachios, walnuts, pumpkin seeds, or sunflower seeds. Just be sure to stick to a small serving (~1/4 cup). Split a larger bag with a friend or seal it up and put it out of reach after serving yourself.
  2. Yogurt: Look for plain instead of flavored. You can add fruit or a sprinkle of cinnamon. If Greek yogurt is an option, go for it. Most brands have twice the protein, which will help keep you full and energized.
  3. Cheese sticks: Instant portion control. The protein will help you stay focused, and the calcium will help calm your nerves—and maybe even that headache.
  4. Cottage cheese: Another great source of protein, cottage cheese is another great snack. It often comes with a sweet dip on the side, but save yourself some extra sugar—and calories—and have some berries or half a sliced banana on top instead. You can also dip veggies in if savory’s more your style.
  5. Hard-boiled eggs: Two eggs will set you back 150 calories and give you 10 grams of protein plus satisfying fat. Watching your cholesterol and saturated fat intake? Skip one of the yolks
  6. Fruit: Fruits with peels, such as bananas and oranges will travel best, but apples are also an easy snack to bring along with you—just be sure to wash before eating. A few other options: grapes, berries, and cut up melon.
  7. Veggies: Veggies and dip are becoming more of a convenient store staple. However, since most dips don’t provide much nutritional value, swap in a piece of cheese or a serving of nuts instead.
  8. Hummus and crackers:  A decent source of fiber, hummus and whole grain crackers will keep you full longer than a bag of chips. Hummus also makes a great dip for veggies.  
  9. Turkey or beef jerky: This convenient source of protein packs easily. Just keep in mind that most varieties are pretty high in sodium, so be sure to drink plenty of water.
  10. Single-serving packs of peanut butter or other nut butter: Nut butter is a satisfying, tasty way to add satisfying protein and fat to fruit, crackers, or oatmeal. A one-use pack keeps you from polishing off the whole jar.
  11. Popcorn: Popcorn is a satisfying whole grain option for when you need something to munch on. It takes a long time to eat, making it perfect for warding off highway hypnosis.
  12. Instant oatmeal: Not just for breakfast. Instant oatmeal is easy to make with water, and makes a satisfying snack. Just steer clear of super-sugary varieties. Need to make it a meal? Add a piece of fruit or some nuts.
  13. Protein or granola bars: Not all bars are created equal. Look for a brand with less than 5 grams sugar and at least 4 grams of fiber and protein.  
  14. A sandwich: Though not the most conventional snack, half of a simple sandwich (think turkey & cheese with lettuce and tomato) on whole wheat bread can get you through a long trek.
  15. Chia shots: A no-brainer portion-controlled way to add fiber to yogurt, oatmeal, smoothies, or even soups and savory grain dishes, these single-serve packs of chia seeds are easy to stash in your bag.