Healthy snacks for on the go
Healthy snacking on the go doesn’t have to be difficult. Discover practical tips and nutritious snacks that suit an active lifestyle and support your weight goals.
)
Nutrition
Healthy snacks for on the go
Healthy snacking on the go doesn’t have to be difficult. Discover practical tips and nutritious snacks that suit an active lifestyle and support your weight goals.
)
Why snacking on the go is a challenge
When you’re busy and travelling from place to place, it’s tempting to grab quick, unhealthy options such as crisps or chocolate bars. Petrol stations and snack bars rarely offer nutritious alternatives, so without preparation you quickly slip up. With a little planning, however, you can always have healthy snacks to hand.
“Preparation is the key to successful healthy eating, even when you’re often on the go.”
The best snacks to take with you
A handful of unsalted nuts, a hard-boiled egg or a portion of Greek yoghurt are excellent choices that keep you full for a long time. Fresh vegetable sticks such as carrot, cucumber and pepper are easy to prepare and take up little space. Combine protein-rich snacks with fibre-rich options for a lasting feeling of fullness.
The best snacks to take with you
| Snack | Calories per portion | Protein |
|---|---|---|
| Handful of walnuts (30g) | 196 kcal | 4.5 g |
| Hard-boiled egg | 78 kcal | 6.3 g |
| Greek yoghurt (150g) | 100 kcal | 10 g |
| Apple with almond butter | 180 kcal | 4 g |
| Hummus with carrot sticks | 120 kcal | 4.5 g |
Smart strategies for snacking away from home
Plan your day in advance and pack your bag with fresh snacks in reusable containers so you’re never caught without. When you really haven’t brought your own snacks, choose a bag of mixed nuts, a piece of fruit or a portion of cottage cheese at the supermarket. Learn to read labels: choose products with little added sugar and more than 3 grams of protein per 100 grams.
Key insights
- Always prepare your snacks the evening before and put them in reusable containers
- Choose combinations of protein and fibre for a lasting feeling of fullness
- Limit snacks to a maximum of 150-200 calories per snack
- Drink enough water, because hunger is often confused with thirst
Discover our programme
Ready to start losing weight?
Wellis offers tailored, medically supervised weight loss. Check whether you are eligible.
Healthy snacking as part of your weight-loss programme
In the Wellis weight-loss programme, healthy snacking is seen as an essential part of a sustainable lifestyle change, not as something to avoid. By consciously choosing nutritious snacks, you prevent energy dips, overeating at main meals and unnecessary calories from empty snacks. Your nutrition coach helps you create a personal snack plan that fits your goals and daily rhythm.
Important
Always consult your Wellis nutrition coach before drastically changing your snacking habits, especially if you take medication or are pursuing specific health goals.
Stay in the loop
Get weekly tips on healthy living and weight loss straight to your inbox.
Medical disclaimer. The information on this page is for informational purposes only and does not replace professional medical advice. Always consult a doctor or another qualified healthcare professional with any questions about your health.
Sources
- 1.Gezondheidsraad (2021). Richtlijnen goede voeding. Den Haag: Gezondheidsraad.
- 2.Trumbo, P. et al. (2002). Dietary reference intakes for energy and macronutrients. Journal of the American Dietetic Association, 102(11), 1621–1630.
- 3.Slavin, J., & Green, H. (2007). Dietary fibre and satiety. Nutrition Bulletin, 32(S1), 32–42.
Written by
Romy Meulmeester
Dietitian
Romy Meulmeester is a dietitian at Wellis.