UT University Health Services

Snacks to Go

Have you ever wondered why snack breaks disappeared after pre-school? Truth be told, research shows that snacking throughout the day is a healthy way to keep your body and mind energized. Keeping quick and easy snacks on hand is a great way to take care of yourself. healthy snacks

Consider These Ideas:

  1. Great Grains - Pack granola bars, whole grain crackers, muffins, popcorn, pretzels, graham crackers, mini-bagels, or some cereal to fuel your brain with the carbohydrates that it needs to perform well.
  2. Portable Veggies - Carrots, celery, jicima, cucumbers, broccoli, cherry tomatoes, peppers, and cauliflower travel well and provide vitamins and minerals that the body needs. Consider dipping them in peanut butter or ranch dip for extra flavor.
  3. Grab-N-Go Fruits - For something sweet and fresh, grab an apple, banana, orange, pear, plum, peach, mango, kiwi fruit, or pineapple spears to munch on. Dried fruits and/or fruit cups provide options that won't get bruised in your bag. Eating fruit keeps the brain fueled with carbohydrates and offers vitamins and minerals for health.
  4. Pack Some Protein - Snacks with protein can prevent you from getting overly hungry at meal times and may help to prevent episodes of over-eating. Try snacking on high protein options like yogurt, string cheese, hard-boiled eggs, cottage cheese, nuts, or deli meat. Top crackers with cheese or nut butters (ex: peanut butter) for added protein.
  5. Create a Combo - Combining food groups is an excellent way to enjoy healthy snacks. Try the following or make up your own.

    Yogurt Berry Parfait with Granola on Top
    Cheese and Crackers
    Celery with Peanut Butter and Raisins (aka "Ants on a Log" from Pre-School)
    Cereal with Milk (or Yogurt)
    Cottage Cheese and Fruit
    Trail Mix with Nuts and Dried Fruit
    Veggies with Hummus Dip
    Smoothies with Frozen Berries and Yogurt/ Ice Cream

downloadSnacks to Pack Handout (PDF)

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Nutrition Links

Additional Nutrition Topics
Registered Dietitian Consultations
Mindful Eating Program
Nutrition Peer Led Workshops
Hunger and food insecurity - UT Outpost


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