Healthy Snacking On The Go!
Last updated: March 2022
When you're out and about, finding healthy, diabetes-friendly snacks can often be difficult. But, going a long time without eating can cause hypoglycemia (low blood sugar) and can make you feel lethargic, grumpy, and lightheaded, so it's essential to have a healthy snack on hand or to know where to quickly and easily find one.
To avoid finding yourself out and about with low blood sugar and having to find a healthy snack to buy, place healthy grab-and-go snacks in your bag, by your front door (to grab out the way out), or in your car. Remember to replace them after you use them!
Best for Your Budget
To save money, instead of buying pre-packaged, single-serving snacks, buy larger containers of healthy snacks like nuts and whole-grain crackers, and pre-portion them into single servings to make healthy grab-and-go snacks. This will also help you avoid eating straight out of the box, which can make portion control difficult.
Have Fun With It!
Get creative with your favorite differently colored healthy snacks! I like to buy different bulk nuts sometimes to change around my mini mixed nut snack containers. Green grapes together with cherry tomatoes make for a fun colorful snack! Throw in a Babybel for some protein.
Here's a list of healthy snacks that are easy to take on the go!
- Whole-grain crackers
- Jicama sticks
- Sliced cucumber
- Carrot sticks
- Cherry tomatoes
- Unsalted brown rice cakes
- Low-sodium whole wheat pretzels
- Lite string cheese, or Babybels
When You're Out
Many snacks in convenience and grocery stores are high in sodium, added sugar, and saturated fat, making it difficult to find a healthy option. However, there are many ways to avoid these and quickly and easily find the snack your body needs. If you're out and need a quick, healthy snack, pop into the closest grocery store and check the produce section, rather than the aisles or checkout counter. Many stores have pre-sliced fruits and veggies in the chilled section. Grab a jar of peanut or other nut butter to add some healthy fat and plant protein and to make your snack more satisfying. Hummus is another great healthy fruit and veggie dip. Or look for any of the snacks from the list above!
If your best option is a convenience store, check for these options:
- Unsalted nuts
- Reduced-fat or low-fat string cheese
- Plain non-fat or low-fat yogurt
- Whole grain, low added sugar cereal (like plain Cheerios or unsweetened corn flakes)
- Instant oatmeal cups
Hydrate, Hydrate, Hydrate!
Even though healthy snacking is important for blood glucose management, don't forget about the importance of consuming plenty of sugar-free fluids! Keep a filled water bottle handy at all times to help you stay fuller between meals and snacks. Sufficient water is also important for improving digestion with the high fiber content of complex carbohydrate foods.
Remember to stick to unsweetened beverages, like water and caffeine-free iced tea. Excessive caffeine can raise blood glucose levels. Sugary beverages (sports drinks, flavored teas, energy drinks) can cause spikes in blood sugar followed by a crash, without curbing your hunger like a snack with real, whole foods.
You can also infuse cold water with fresh sliced fruits or vegetables, like cucumber, strawberries, mint, or lemon, for refreshing flavor with almost no calories. Getting a favorite snazzy water bottle can inspire you to drink like a fish throughout the day! Is the weather cold out? Hot water or tea also count toward your fluid requirements.
Do you find it difficult to "eat right" and stick to a nutrition plan?