As a health-conscious individual, you know that nutritious snacks are key to maintaining your energy throughout the day. But when life gets busy, it’s all too tempting to reach for convenience foods that are high in sugar and fat. To stay on track with your health goals, it’s essential to have a repertoire of quick, nutritious snacks that can fuel your body and satisfy your taste buds. So, what are some tasty and nutritious options to grab when you’re short on time?

First, try keeping a stash of fresh fruits and vegetables that are in season and appeal to your taste preferences. For example, crisp apples, juicy oranges, or sweet grape tomatoes can be easily grabbed on the go. If you’re looking for something more substantial, pair your fruit or veggie with a source of protein, such as a handful of nuts or a hard-boiled egg. You can also opt for portable, protein-rich snacks like roasted chickpeas or edamame beans, which can be seasoned with your favorite spices.

Another great option for busy people is to make your own trail mix. Customizing your own mix allows you to control the ingredients and create a snack that aligns with your taste preferences and health goals. Include a variety of nuts, seeds, dried fruits, and whole-grain cereals or pretzels for a satisfying crunch. You can even add a touch of dark chocolate for an indulgent treat. Making a large batch of trail mix in advance will ensure that you always have a nutritious snack on hand.

Let’s not forget about the convenience of frozen snacks. Instead of reaching for ice cream, stock your freezer with frozen fruits, which can be blended into a delicious and nutritious smoothie. You can also freeze your own homemade fruit bars or yogurt bites for a cool, refreshing treat. Another simple idea is to freeze individual portions of hummus or nut butter, which can be thawed and paired with fresh veggies or whole-grain crackers.

When it comes to healthy snacks, preparation is key. Setting aside some time each week to chop veggies, hard-boil eggs, or bake a batch of healthy muffins will ensure that you always have nutritious options within arm’s reach. Store your prepped snacks in visible containers or divide them into single-serve portions so you’re more likely to grab them when you’re on the go.

In addition to fresh produce and protein-rich snacks, don’t forget about the convenience of canned and dried goods. Canned fish, such as tuna or salmon, can be mixed with mayo and relish for a quick fish salad. You can also keep a variety of canned beans on hand, which can be seasoned and tossed into a salad or stuffed into a whole-wheat pita. Dried fruit, such as apricots or mango, can satisfy your sweet tooth, while a handful of unsalted nuts can provide a boost of energy and healthy fats.

While it’s great to prepare and cook your own snacks, there’s nothing wrong with relying on store-bought options when you’re short on time. The key is to read the ingredient labels and choose products that are free from artificial additives and excessive amounts of sugar and salt. For example, you can find packaged snack options that contain real, whole-food ingredients, such as beef jerky made with minimal ingredients or vegetable chips that are baked, not fried.

Lastly, staying hydrated is an important part of healthy snacking. Sometimes, thirst can be mistaken for hunger, so before you reach for a snack, drink a glass of water and see if that curbs your appetite. Infuse your water with slices of lemon, lime, or cucumber for added flavor, or opt for herbal tea, which can be enjoyed hot or cold. Staying properly hydrated will not only support your snack choices but also benefit your overall health and energy levels.