22 Healthy and Portable Snacks for Losing Weight

If you want to meet your weight loss goals, you need to plan and pack healthy portable snacks for work, travel, or whenever you're out and about. Having healthy snacks on hand can help you keep your metabolism going strong and may prevent overeating, and it will help tame temptation to eat other convenient options, like vending machine items, that are less than friendly to your waistline.

There is no rigid rule about how often you should snack, but many experts agree that you'll curb hunger cravings if you eat a healthy snack or meal every three to four hours. However, you should also make sure you eat the right number of calories at snack time. Portable snacks are easy to overeat, even when they are healthy.

Snacks for Your Car

You'll need portable snacks that are easy to eat with one hand if you plan to nibble while you're on the road. Some options to consider:

• Almonds: Get unsalted almonds and pre-pack your nuts into single-serving containers. That's just a small handful of nuts per serving. 
• Animal crackers: An entire snack-size package of animal crackers has just 180 calories.
• Baby carrots: Small baby carrots are easy to eat when you're in a car.
• Fresh fruit: You can easily eat a banana or an apple while you're en route.
• Snack bars: Get a diet-friendly bar with protein.
• Whole grain graham crackers: Before you go, make mini sandwiches using a dollop of nut butter for added protein.

Snacks for Work

Snacks for work should be easy to carry and simple to store.

• Fresh berries or grapes: Blueberries, raspberries, or grapes packed in a small container work well.
• Instant oatmeal: Keep a few packs of plain oatmeal in your desk drawer. Then add hot water at snack time.
• Peanut butter and whole-grain crackers
• Powdered shake: Keep a shaker bottle with a high-protein, low-calorie drink mix for a quick treat.
• Single piece of fruit: Apples, oranges, bananas, or pears provide a sweet treat with essential fiber.
• Single-serving microwave soup cups: Most brands don't need to be refrigerated. Just be sure to choose a diet-friendly soup to keep your diet on track.

Snacks for the Refrigerator

Use these snack ideas if you have a refrigerator at work or school.

• Egg: Hard boil eggs ahead of time and keep a few on hand for a quick boost of protein. 
• Greek yogurt cups: These convenient creamy yogurt cups (100-calorie low- or non-fat) provide nutrition when you need it including protein and calcium.
• Low-fat chocolate milk: For those moments when you need a chocolate treat that won't ruin your diet.
• String cheese
• Veggies and reduced-fat salad dressing: This savory snack satisfies your cravings when you need something crunchy. 

Snacks for Your Purse

Throw these goodies into your handbag, backpack, or tote to stay satisfied:

• Cereal in a baggie: Choose a high fiber, lower calorie cereal and remember that a single serving is usually just 1/2 cup.
• High-protein bar: Get a protein bar that is lower in fat and calories.
• Mixed nuts in a resealable container
• Popcorn in a baggie: The fiber in popcorn will help you feel full.
• Whole-grain crackers. Choose your favorite cracker and add cheese for extra flavor and protein.