Healthy And Easy On-The-Go Snacks For Everyone

Grabbing some burger, chips, donuts or anything that is fast, quick and filling is usually what we do when we feel hungry in the middle of the day or in between full meals.

Whether we admit it or not, we feel good after eating loads of chips and sweets, which actually do more harm to our body than good.

It could be the instant feeling of fullness and satisfaction after hunger that makes snacking fulfilling. Well, too much of the chips and sweets will only make you crave more and before you know it, the numbers on the scales go up and the pants will not fit anymore.

Here are some of the healthy and easy on the go snacks that you may be interested in preparing and eating whether you are traveling or just craving for something tasty yet healthy.

Snacks That Are Good for the Heart

High sodium intake is usually linked to high blood pressure and may not be noticed until diagnosed. Sodium is present in most of the processed and packaged food that people usually munch.

Here are some of the suggested low sodium, healthy snacks that you may enjoy without the risk for more sodium in your diet.

Fresh Fruits

You can prepare slices of bananas, apples, strawberries and pack them in zipper bags or air tight containers. Fresh fruit snacks are refreshing, healthy and may also satisfy your sweet tooth. These are naturally low in sodium and rich in nutrients like potassium that normally help in regulating water balance.


A handful of nuts may be just what you need for a ready to go healthy snack. Go for unsalted variety to avoid too much sodium. Nuts like walnuts, pecans, hazelnuts contain fiber and magnesium, which is also good for regulating blood pressure. Make sure to consume only 1.5 ounces per day since nuts are also rich in calories.

Low Fat Dairy

Low-fat cheese, milk, and yogurt are great to snack choices for those with high blood pressure. A cup of low-fat yogurt with some slices of fresh fruits will surely satisfy your sweet tooth cravings. Just check the label to make sure that you are buying low sodium products.

Low-Carb Snacks for Diabetics and Non-Diabetics

Sometimes when hunger strikes, it is quite challenging to choose what to eat especially when you have diabetes. You need to choose wisely from what is available outside your home and most of the time the food outside is not good for you.

Below are some suggested snacks that you can prepare ahead and stock in your fridge, ready for you to pick up before you go out.

These are fiber-filled snacks to help you curb your appetite before the next meal. Enjoy guilt-free low carb snacks that are easy, healthy and delicious!

Mini Pizza

Pizza is a favorite food by most people and can be unhealthy if eaten too much, especially with all those toppings. Why not make your own low-calorie MINI pizza and enjoy a snack that will keep you filled in between meals!


1/2 slice whole grain thin sandwich

1 tomato sliced thin

1 sliced fresh mushroom

1 to 2 tablespoons of mozzarella cheese (reduced fat)


Toast half a slice of whole grain thin sandwich with tomato slices, one slice of fresh mushroom and a few tablespoons of shredded mozzarella cheese (reduced fat). Let the cheese melt for 1 to 2 minutes and enjoy a 100 calories delicious treat!

Grapes and Graham

Spread some light cream cheese over graham crackers and top it with sliced grapes. Just limit to at least 2 graham crackers and enjoy a sweet treat that is rich in potassium!

Frozen Passion Fruit Popsicles

Passion fruit (also called Granadilla) is a good source of Vitamin A and C which makes it a good antioxidant that helps boost the immune system. It is low in calories and glycemic index and high in fiber.

Fruit popsicles are great treats especially when you need to satisfy some sugar pangs on a hot day. Here is a simple way to do a passion fruit popsicles that you can enjoy!


1/4 cup unsweetened pineapple juice

1/4 cup passion fruit juice

1 teaspoon lime juice (optional)

1/8 teaspoon vanilla


Combine above ingredients in a measuring cup and pour the mixture into popsicle molds. 

If you don't have any of those, you can use 3 to 4-ounce disposable drink cups. Cover the cups with foil and using a knife, make a slit in the foil and insert the wooden sticks or plastic spoons as a handle. Freeze for 3 to 4 hours until firm.

These are just a few of the easy to prepare and healthy snacks that are good for you. Whether you have cardiac problems or diabetes, these snack treats will surely satisfy hunger pangs and give you the energy that you need throughout the day.

Healthy snacking in small frequent portions prevents you from overeating, which usually happens when you allow extreme hunger to set in. It is better to prepare some healthy snack options ahead of time and have them on hand anywhere you go. Remember, healthy snacking is also a way for you to be in top shape without food deprivation.

For an overall healthy lifestyle choice, some herbal supplements are also good to come along with the healthy food intake. Check out some recommended natural supplements that are great for you!


Curinga, K. (2014). What Type of Snack Foods Is Good for People With High Blood Pressure? | LIVESTRONG.COM. [online] LIVESTRONG.COM. Available at: [Accessed 21 Apr. 2016].

DiabeTV English | Diabetes | Health | Recipes. (2014). Passion Fruit and Diabetes Diet | DiabeTV. [online] Available at: [Accessed 21 Apr. 2016].

Pops, P. (2016). Passion Fruit Frozen Pops. [online] Diabetic Living Online. Available at: [Accessed 21 Apr. 2016]. (2016). Healthy Snacking Benefits. [online] Available at: [Accessed 21 Apr. 2016].

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