When we grab a snack before we leave the house, it’s easier to default to poor, processed choices like chips or cookies because they’re super-portable and, let’s face it, super-palatable, too.
但是，您可以在家中随时随地准备好令人满意，更健康的选择。根据Keri Gans，Rd的说法The Small Change Diet, the best snacks tend to follow a specific formula: “They should be under or around 200 calories, include fiber to keep you full, protein to sustain energy and probably a little healthy fat so it feels satiating,” she says.
Want a cheat sheet? Here are a few good on-the-go options.
Pistachios and Sweet Cacao Nibs
Serving: 3/4 oz pistachios (roughly 35); 1/2 oz cacao nibs
You get a little bit of sweet and a little bit of salty with this snack, according to Erin Morse RD, CNSC, chief clinical dietitian at UCLA Health System. The pistachios are the big winner here. “They are a satiating snack because of their fiber, fat and protein content,” Morse says. “And research suggests that the actual action of cracking open the shell helps to slow down the eating process.”
香蕉 +鸡蛋
服务：1香蕉；1个煮鸡蛋
甘斯说，如果您真的很着急，在跑出门之前，默认为这些主食是一个明智的选择。开始新的一天，或者使用充满纤维，蛋白质和关键营养素（如钾）的小吃来加油。她说：“它是内置的部分控制，并且属于200辆卡路里范围。”“你不会出错。”
Chobani Greek Yogurt + Whole-Grain Cereal
Serving: 8 oz yogurt; sprinkle of cereal
爱万物乳制品？这是您的首选小吃：希腊酸奶。甘斯说：“这里的关键是它是低脂，是希腊人。”“希腊酸奶提供您在小吃中需要的蛋白质。”她说，如果您真的很紧缩，她可以享受风味的种类，但是如果您想要奖励点，请添加一些滑动的杏仁或新鲜水果。您还可以添加全麦谷物以进行紧缩，但只撒了些。
弦奶酪 +卡拉马塔橄榄
Serving: 1 string cheese; 7 olives
Hey, cheese lovers: You can totally nosh on your fave food for a snack. “Part-skim cheese is a rich source of easily-digestible protein that is high in both calcium and phosphorus,” says Morse. “Calcium is essential for strong bones and teeth, and phosphorus helps the body better absorb nutrients from food. Add a few Kalamata olives or a Kalamata almond bar into the mix, and you’ve got a satiating superstar. “The olives are a very satisfying snack, and full of healthy monounsaturated fat,” says Morse.
善良的酒吧
Serving: 1 Caramel Almond and Sea Salt bar
If you’re literally dashing out the door, look no further than a grab n’ go snack bar that clocks in at roughly 200 calories. “In terms of a packaged snack, I always say a KIND bar,” says Gans, who particularly notes the brand’s Caramel Almond and Sea Salt variety for its crazy-awesome nutrition information. “I love the flavor, and it has 7 grams of satiating fiber and 6 grams of protein,” Gans says. Win-win.
Veggies + Hummus
Serving: large handful of assorted veggies; 4 tbsp hummus
切碎各种蔬菜，并在周日晚上测量一些商店购买的鹰嘴豆泥，以便您可以在一周内随身携带这二人。甘斯说：“您最多可以拥有四汤匙的鹰嘴豆泥和多大的蔬菜。”
Popcorn + Almonds
Serving: 100-calorie pack of popcorn; 100-calorie pack of almonds
Gans is a big fan of Orville Redenbacher’s 100-calorie popcorn packs, which you can stick in the microwave and have ready to go in about one minute. You get a lot of volume for few calories with popcorn, so you can reach for a nut to round out your snack. “I love almonds as a coupling here,” Gans says. “Grab a 100-calorie pack of the nuts, or you can choose a single-serve cheese like Babybel.” Either way, the combination of fiber, protein and healthy fat is spot-on.
Apple + Nut Butter
Serving: 1 apple; 1/2 squeeze-pack of nut butter
坚果黄油中的健康脂肪和蛋白质与天然现成的苹果中的纤维补充。莫尔斯说：“预先分配的坚果黄油有助于防止过度沉迷和暴饮暴食，而且我喜欢挤压包装的便利性。”
“Quercetin, which is found in apples, may inhibit carbohydrate-digesting enzymes,” says Morse. “When these enzymes are inhibited, carbs aren’t broken down as readily into simple sugars.” This means stable blood sugar, so you won’t crash soon after you snack.
