Healthy snacks on the go
Why healthy snacks?
We all lead busy lives and sometimes when we’re out on the road, need healthy snacks for work or a quick pick-me-up to keep us going until our next meal, there are plenty of healthy options to choose from.
Here are some of our top healthy snacks you can eat on the go:
Nuts
Nuts are great sources of fibre and protein, as well as vitamins and minerals, including magnesium and vitamin E. To keep this snack as healthy as possible, opt for unsalted and unsweetened nuts. For example, you could have 14 almonds at just 97 calories or 20 pistachios at only 80 calories.
Bananas
Bananas are a good source of potassium, vitamin B6 and vitamin C, as well as fibre so they are great for energy and keeping you full. A banana is also just 89 calories so it’s a guilt-free healthy snack!
Hard-boiled eggs
Hard-boiled eggs are the ideal healthy snack on the go, as they’re full of protein and other nutrients such as vitamin B2, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Depending on the size of the egg, this snack tends to be under 155 calories.
Popcorn
You can either make this at home yourself (see our recipe here) and store it until you need it, or you can buy multipack bags of popcorn. Just look for brands that sell individual packs which come in at under 100 calories, perfect!
Cheese on crackers
You may think this would be a calorific snack, but there is a way to keep it healthy! Choosing wholegrain crackers is key as the fibre will keep you feeling full between meals, and the cheese provides protein and calcium. To keep calories low, have one slice of low-fat cheese and split it over three crackers and it will come in at under 100 calories.
Rice cakes
Rice cakes are also a great, easy snack and you can choose from plain, sweet or savoury options – there are loads of tasty flavours to choose from. They work well for those who have a sweet tooth and they really help with that mid-afternoon slump in blood sugar!
More quick and healthy snack ideas
|
Snack |
Why it’s great |
Approx. calories |
|
Apple slices with peanut butter |
Natural sweetness + protein |
150 |
|
Greek yoghurt with fruit |
High in protein, supports gut health |
120 |
|
Carrot or celery sticks with hummus |
Crunchy, full of fibre |
100 |
|
Handful of grapes or berries |
Packed with antioxidants |
60–80 |
|
Trail mix (unsalted nuts + dried fruit) |
Energy-dense, portable |
150 |
|
Oat bar (low sugar) |
Great for energy on the move |
120–150 |
|
Roasted chickpeas |
Crunchy, high in fibre and protein |
100 |
|
Boiled edamame beans |
Light but satisfying |
90 |
Tip:
If you’re regularly on the road, keep a small snack box or cool bag in your car to avoid relying on vending machines or service station options.
Smart snack swaps: easy, healthier alternatives
|
Instead of… |
Try this… |
Why it’s better |
|
Crisps or chips |
Air-popped popcorn or roasted chickpeas |
Still crunchy and satisfying, but higher in fibre and lower in saturated fat. |
|
Chocolate bar |
Dark chocolate (70%+) or Greek yoghurt with berries |
Satisfies sweet cravings while adding antioxidants, protein and less sugar. |
|
Biscuits |
Oatcakes with nut butter or low-fat cheese |
Provides steady energy from wholegrains and healthy fats. |
|
Sugary cereal bar |
Homemade oat bar or banana + handful of nuts |
More natural ingredients and balanced slow-release energy. |
|
Energy drink |
Water with lemon or sparkling water + fruit slice |
Keeps you hydrated without the sugar crash or caffeine overload. |
|
Pastry or sausage roll |
Boiled egg or wholegrain wrap with lean protein |
Higher protein, lower saturated fat — better for sustained focus. |
|
Sweets or gummies |
Fresh or dried fruit (unsweetened) |
Naturally sweet and packed with fibre, vitamins, and minerals. |
|
Flavoured coffee or latte |
Black coffee or tea with milk |
Saves sugar and calories while still giving an energy lift. |
Plan ahead to stay on track
Planning your snacks in advance can help you avoid impulsive eating and give you more control over your energy levels.
- Batch prepare snacks at the start of the week.
- Keep small reusable tubs or bags in your car, locker or bag.
- Stay hydrated - sometimes thirst feels like hunger.
- Mix it up - variety keeps you from getting bored (and helps you get a range of nutrients).
Healthy snacking isn’t about perfection
Remember, it’s not about being perfect. It’s about making simple swaps that support your wellbeing and fit into your lifestyle. Choosing nourishing snacks helps you stay fuelled, focused and feeling your best, at work and beyond.
Need more support?
If you’re finding it hard to maintain healthy habits or manage your energy levels, Ben can help.
We offer life coaching, wellbeing programmes, and confidential support for anyone who works (or has worked) in the UK automotive industry.
Call us on 08081 311 333 or chat online with our team — we’ve got your back.
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