On-The-Go snacks are essential for busy women (I know I need them!) who need to stay fueled through the day without too much effort. A good on-the-go snack will have approximately 120 to 160 calories, provide some fiber and/or some protein and/or healthy fat. Think about giving your body just enough fuel to keep your metabolism burning without overdoing calories and at the same time making sure those calories are as nutrient dense as possible! No room for wasted calories in our busy bods!

The right nutrient dense snacks, eaten at the right times during the day, will...

• Rev your metabolism
• Boost your energy level
• Stabilize your blood sugar
• Lead you to make healthier food choices
• Prevent overeating at your next meal
• Help to prevent heart disease, diabetes, and constipation
• Protect against aging
• Improve your skin
• Enable you to reach and maintain a healthy weight
• Improve your mood and make you happy

Be prepared with:

1. an apple and a reduced fat string cheese
2. homemade trail mix (make ahead and pre-bag): 2 dried apricots and 18 pistachios
3. non fat plain yogurt with sprinkled cinnamon and 1 Tablespoon wheat germ OR 1/4 cup high fiber cereal (you can keep yogurt out of fridge for a couple of hours)
4. 1 cup edamame (pre-cook and bag)
5.  2 oz. turkey or salmon jerky (sounds funky but it is a great non-perishable way to sneak in protein between meals)
    

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1. Pistachio Trail Mix. To prepare; toss together any quantity of potassium rich, heart healthy, pistachios, dried cranberries, dried blueberries and dried cherries. Divide trail mix equally into freezer safe zipper bags. Store in freezer but keep at least one or two bags out at a time. Store them where you'll need them; in your car if you're car-pooling a lot and in your purse or briefcase.
2. Medjool Dates & Walnuts. Medjool Dates, available in most produce markets, gourmet grocery stores and warehouse stores such as Sams Club and Costco, make a delicious snack. For a protein rich, sweet and delicious snack, serve one or two dates with five or six walnuts.
3. Baby Carrots & Dip. Carrots are high in Vitamin C and Beta carotene. They're portable, available and palatable to kids. The Ranch dressing makes them more enticing than ever. If you portion out the dressing, you get to control the calories and fat. Look for tiny, reusable containers with tight fitting lids in the plastic wrap aisle of any grocery store.
4. Oatmeal to Go. Whole grains sustain! Oatmeal isn't just for breakfast anymore. Top a bowl of oatmeal with your child's favorite fruit, serve it in a coffee mug or a recycled paper cup you've earth-consciously saved from a trip to your favorite coffee store. Oatmeal-to-go is the perfect solution when they're "starving" and you're caught off guard.
5. Cup-o-Soup. When you're trying to come up with healthy snacks, think main course fare. Soups, stews and chili make wonderful snacks especially when they're loaded with heart healthy beans and lean cuts of chicken or beef. Canned can be as healthy as homemade — look for low sodium and low calorie.
6. Pizza Baked Potato. Instead of loading a baked potato with high fat sour cream, top it with lycopene rich tomato sauce and a sprinkling of skim milk mozzarella cheese.
7. Breakfast burritos. They're great anytime of day. Spread low fat refried beans onto a soft taco, microwave on high for 30 seconds. Quick scramble some egg whites, pour over refried beans. Top with very small amount of grated cheese and salsa fresca, Tip: Look for low calorie tortillas — the calorie counts vary greatly.
8. Baked Sweet Potato with Cilantro and Lime. Truly for the adventurous eater in the bunch. Baked (or microwave) sweet potato topped with zero fat greek yogurt, chopped cilantro, and a squeeze of lime juice. It's a flavor sensation they'll fall in love with and ask for over and over.
9. Waffle PB&J. Every child loves peanut butter and jelly! Top a toasted whole wheat waffle (available in most freezer sections) with peanut butter and jelly. Tip: make extra pancakes and waffles on the weekend and freeze them. You'll save money, and most importantly; when you're in charge of the ingredient list, you're in charge of the calorie counts, the overall nutrition and your family's health. Swap out half the white flour for whole wheat pastry. Swap out whole eggs for egg whites (for every egg you'll need two egg whites). Cut out the sugar and use wholesome maple syrup instead. You'll need to cut back the liquid in the recipe by a quarter cup when subbing maple syrup for sugar.
10. Vanilla Yogurt Sundae. Top low sugar, low calorie vanilla yogurt with a drizzle of maple syrup and chopped vitamin B rich, cholesterol free, scrumptious, toasted pistachios.

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• Pack snacks for you too — not just your kids. Eating between meals will prevent you from going into meals starving and over eating. Make healthy snacks, like trail mix with pistachios and dried fruit.
• Play with your kids! Run around outside with them — you will all benefit from the activity and will be spending quality time together.
   

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• Snack on baked pita chips and hummus.
• Enjoy a couple of vegetables, such as broccoli, carrots, squash and spinach, with lunch and dinner.
• Include more whole grain foods in your diet: breads, rice and cereals.
   

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