As busy parents, we know the reality of rushing between school, activities, and appointments. When schedules get hectic, it’s easy to rely on a run through the drive-thru or a quick trip to the convenience store for snacks.
And while there are more healthy options available than ever before, we love the idea of having healthy snacks ready to go.
Our registered dietitians have put together some practical tips and snack ideas for healthy car and on-the-go snacks. Whether you’re driving to therapy appointments or heading to after-school activities, these snacks will help keep your family fueled and satisfied!
Snack Prep Tips
Before we get into our snack ideas, let’s talk about some ways you can set yourself (and your car) up for easy, less-mess snacking.
Smart Storage Solutions
- Use divided containers to keep foods separate
- Pack items in reusable zipper bags for easy access
- Consider bento-style boxes for variety
- Keep an extra set of containers in the car
Food Safety Tips
- Pack ice packs for items that need to stay cold
- Check expiration dates regularly
- Clean containers thoroughly between use
- Use insulated bags or small coolers for perishables
Quick Prep Planning
- Prep snacks in bulk on weekends
- Create pre-portioned bags for the week
- Keep a “snack station” in your pantry
- Wash and cut fruits/veggies in advance
Car Organization
- Keep napkins and wet wipes handy
- Use a small trash container
- Consider a backseat organizer for snack storage
- Have a spill kit ready (paper towels, wipes)
Ok, now that you’re ready to prep, let’s talk snacks!
No-Mess Protein Snacks
Protein-rich snacks help keep kids satisfied longer and provide a solid snack when you can’t get a whole meal in.
Here are some car-friendly options that provide good nutrition without the mess:
Quick & Easy Options
- String cheese sticks
- Turkey and cheese roll-ups
- Hard-boiled eggs (peeled in advance)
- Edamame (already shelled)
- Mini hummus cups with pretzel sticks
Prep Tips
– Pre-portion proteins into small containers
– Keep cold items together in an insulated bag
– Consider purchasing individual portions when on sale
Easy Fruit & Veggie Snacks
We could probably all do with a bit more fresh fruits and vegetables in our diets, so having these healthy options ready to go is a win for the whole family!
These options are easy on-the-go and nutritious snack ideas:
Car-Friendly Fruits
- Apple slices (toss with lemon juice to prevent browning)
- Seedless grapes (cut in half for young children)
- Mandarin oranges (peeled in advance)
- Berries (in a spill-proof container)
- Banana (whole, unpeeled)
Grab & Munch Veggie Options
- Baby carrots
- Sugar snap peas
- Cucumber rounds
- Cherry tomatoes (for older children)
- Celery sticks
Storage Tips
– Use containers with dividers to keep items fresh
– Pack wet items separate from dry ones
– Include a small ice pack for temperature control
– Consider frozen fruits for longer trips (they’ll thaw by snack time)
Pro On-The-Go Snacking Tip: Choose fruits and vegetables that won’t leave sticky residue on hands and are easy for your child to manage independently.
Healthy Carb Choices
Healthy carbs are probably the easiest on-the-go snack and will provide quick energy for busy kids (and parents). The focus here is to choose options that aren’t loaded with too many preservatives and sugars
Here are some great quick and healthy carb options :
Simple Store Bought Options
- Whole grain crackers
- Mini whole wheat pitas
- Rice cakes
- Homemade trail mix. Click here for a great recipe
Homemade Options
- Banana bread bites
- Mini muffins
- Granola bars
- Whole grain bagel quarters
Quick Tip: Store dry snacks in single-serving containers or bags to control portions and maintain freshness.
How To Choose Healthy Pre-Packaged Snacks
While having some homemade snacks on hand is great, what’s most realistic for most of our families is to have a list of go-to store bought snacks that you can always have ready to load into the car.
Here are a few things to keep in mind when making your healthy snack grocery list:
Read The Labels
- Sugar content (aim for less than 10g per serving)
- Fiber content (more is better)
- Protein amount
- Ingredient list length (shorter is usually better)
Better Choices Options
- Whole grain crackers with cheese
- Individual nut butter packets
- Dried fruit and nut bars
- Roasted chickpea snacks
- Single-serve popcorn bags
Healthy Eating Shopping Tips
– Look for minimal ingredients
– Avoid artificial colors and sweeteners
– Choose appropriate portion sizes
– Consider convenience vs. cost
Remember that just because it’s re-packaged doesn’t always mean it’s unhealthy. The key is reading labels and making informed choices.
When we work with our families to address food challenges and overall nutrition, one of the biggest hurdles to healthy eating is knowing what to buy and having a healthy plan for when time is limited.
These years are so busy for us and our children and when it seems like we’re always on-the-go, healthy food habits tend to fall to the bottom of the list. But having easy, nutritious and quick snacks already to go makes healthy eating a bit easier!
Remember:
- Plan ahead and prep when possible
- Choose foods that match your child’s abilities
- Focus on nutrition, not just convenience
If you’re looking for some support with your child’s nutrition, or if you’re facing some feeding challenges, our registered dietitians can help create personalized strategies for your family.
Reach out to us at Beyond Speech Therapy Services to learn more about our feeding & nutrition therapy services or to schedule a consultation! We’re here to help!