sunflower seeds

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For me once the Fourth of July commences it feels like the summer has really begun.

With that comes day trips, weekend getaways, and long summer vacations.

It can be easy to forget healthy habits when tempted with summer treats like ice cream sundaes, campfire s’mores, french fries, and hot dogs.

During this time we should not let our nutrition slip off the radar but instead incorporate healthy snacks into the day to keep your blood sugar balanced and prevent you from  overindulging in these sugary, processed foods.

When on the go, you may not have time to plan ahead. Don’t fret! Nowadays there are a lot more healthy options when you’re on the go. So if you are driving to the beach and you feel your stomach start to rumble don’t skip a meal, but pull over to the nearest store and get some food!

How do you know if a snack is good? Look at the fiber and protein content. The protein should be at least a minimum of 7 grams of protein per serving.

If you can grab a whole veggie snack that would be most ideal, but often times they are hard to find at convenience stores. If you come across some veggie snack be ware as they may not keep you full for very long.

Make sure the product has an adequate amount of fiber and the ingredient list does not look like a paragraph from a story.

Whether your on the beach or out in the country here are my top 5 filling and yummy healthy snack ideas for on the go:

1. Raw nuts and seeds: These provide you with an adequate amount of healthy fat, protein, and minerals that will fill you up in between your breakfast and lunch time meals. I like to find ones that have no added oils or sugar. Often you can find the tubes of Planter
2. Meat Bars or Jerky: These may not be for everyone, but they really fill you up though. I have tried Epic Bars Meat Bars and really dig them. My favorites are the lamb, grass-fed beef, and chicken siracha flavors. The chicken has a bit of a kick so if you’re not into spicy foods I would stay away. They do have a little bit of sugar. But if you are looking for a Whole 30 or AIP compliant bar you can try the chicken and venison which have no sugar added. These bars are great because they have a ton of protein which will keep you full. Don’t see any of these? Look for a beef jerky stick that is minimally processed and low (less than 10 grams per serving).
3. Go Raw Snacks: This is a really great brand. They have a lot of no sugar added products that are low in carbs and high in protein and fiber. They have flax snacks made from sunflower seeds that come in two flavors plain flax and pizza.
4. Edamame, lentils, beans, or chickpea snacks: If you can tolerate legumes, chickpeas, and beans, they are a great snack to fill you up. They even have fava bean and chickpea snack foods that have adequate protein, fiber, and healthy fat. Edamame is another great choice for snacks. Be sure they are not overly processed with only a few ingredients. The Good Bean and Enlightened are two brands that I have tried and liked the way they taste. They have some oils in them but are expeller pressed. Another bean snack I like are the Brami Lupini beans. They are high protein and very filling. One thing to note is the sodium is high so just watch your intake when having these.
5. High Protein Energy Bars: while a lot of these may be higher in sugar there are a few that are grain free and have more protein. My favorites include  Rise, Rx Bars, and . These have minimal ingredients. You want to look for at least 5 grams of protein per serving. If there is no added sugar that is an additional win but if can’t find any without look for one with less than 10 grams of sugar per serving. Epic also has protein bars that have no meat,  no added sugar, and 12 grams of protein per serving. They have a lemon, almond butter chocolate, and a peanut butter chocolate flavor.
6. Hard-boiled eggs. These are something you can throw in your bag or if you stop at a convenience store I have been seeing a lot more of these. They are a good snack to have if you can tolerate eggs.

Questions about your snacks? Comment below.