Snacks in a Pinch | Wellness Guides

Snacks in a Pinch

Snacks in a Pinch

Wake-up late; No time for breakfast. Work is busy; No time for lunch. Get home hungry, and dive into a full binge.

We’ve all had those days that go by too quickly and leave little to no time for a meal. Sometimes, busy happens and those times call for quick snacks.

For the road:

Even in a hot car, these snacks will stay fresh and last until you need them!

Mixed Nuts

Mixed nuts provide healthy fats and plant-based protein. A handful can give you a quick supply of calories to get you through the day.


Bananas last in a hot car for up to a week. They provide ample potassium and quick carbs so you can get the immediate pick-me-up you need before arrive at the next stop. Store a bushel of green bananas and cycle them out when they are getting too ripe.

Crackers with Peanut Butter

This blend of carbohydrates and protein will satisfy you for hours and prevent a late night binge after a long day. Try this recipe for Thyme Sunflower Seed Crackers for an option you can make ahead of time.

For the office:

Jumping between meetings can mean you don’t have time for yourself. On a day where you may otherwise skip lunch, set an alarm to have a snack. Don’t let stress mask your hunger until it’s too late.

Granola Bars

Granola bars are calorie dense and compact. It won’t take too many bites to get the calories you need to keep your brain fueled on a busy day. Make a few ahead of time like these Granola Sweet Hearts or look for a simple ingredient list like Kind Bars or Lara Bars.

Hand Fruit: Apples, Peaches, Oranges etc.

“Hand fruit” or any small fruit is easy to store in your desk.  This lighter snack can tide you over until you have more time to refuel.

Hummus and Veggies Sticks

Hummus is a great source of plant-based protein. It can last up to 2 hours unrefrigerated, so gauge if you will be able to get to a fridge to retrieve this snack. Veggie sticks like carrots or celery provide a crunch to pair with hummus. This option provides a well-balanced blend of nutrients and won’t distract from your work to eat.

In an ideal world we would have time to eat lunch and Increase Daily Movement at the Office.

Unfortunately stress and busy work hours can keep us from our goals if we don’t have a plan. Instead of going longer than 5 hours without food, try keeping one of these snacks near where you tend to get busy. If you tend to forget to eat while busy, set an alarm on your phone when you anticipate needing some self-care. The first step to being productive is being prepared and a healthy snack can help you stay get there.

Natalie Lowell has a Bachelor of Science in Nutrition and Dietetics from Simmons College in Boston, Ma. She has expertise coaching for long-term implementation and motivating continued success towards individualized goals. She has worked with cancer, mental health and low-income populations among others. She has a passion for helping people find a lifestyle diet that works for their schedule, ability level and social life. Natalie has volunteered for the nutrition department at the Dana-Farber Cancer Research Institute, working on their award-winning nutrition website, app and other educational information for patients going through treatment and survivorship. In her fourth year as a volunteer at the Women’s Lunch Place, she designed a nutrition education program for women in need. She is currently a Mental Health Nutrition Counselor at a local group home where she manages eating patterns of residents with conditions ranging from bipolar disorder, OCD, short term memory, diabetes and protein malabsorption. As a Health Coach, she has counseled clients applying weight management techniques, juicing on a budget, and introducing a plant-based diet. As an aspiring health activist she hopes to one day serve in the Peace Corps and bring nutritional aide to all spans of people. She hopes to remind people to celebrate food as the world’s first prescription for a healthy life. She enjoys exploring, experimenting with odd food-combinations and discussing shocking health care articles. Natalie looks forward to getting her RD.