Portable Snacking Tips and Ideas

How many times have we skipped a meal all because we’re rushing to meet a deadline, or rushing to reach somewhere on time? Sometimes all we can grab is a snack on the go. But are you grabbing a healthy snack? That is one point that’s often overlooked when we’re strapped on time. Here is a list of healthy easy-to-do and on-the-go snacks that you can consider packing into your lunchbox. Some of them might need some thinking ahead but your body would be grateful for it.

  • Celery sticks with peanut butter and several raisins on top
  • Rice cakes with peanut butter (good for getting a protein punch)
  • Low-fat cheese cubes
  • Hardboiled eggs
  • Fruit yogurt cup (add in some fresh fruits or nuts for a boost – can be kept in the office pantry)
  • Trail mix
  • Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)
  • Broccoli or cauliflower bites
  • Half of a turkey or tuna sandwich on whole-wheat bread
  • Yogurt and granola
  • Leftover chicken or turkey slices (great to eat cold)
  • Healthy fiber-rich or grain cereal (great to eat dry from a baggie)
  • Box of raisins or other dried fruit
  • Half a large whole wheat bagel with light cream cheese
  • Apples, bananas, strawberries (any fruit works, these are naturally portable)
  • Mixed berries (these freeze well in plastic bags)
  • Whole-wheat crackers and low-fat string cheese
  • Grapes in a baggie
  • Fruit smoothie in a thermos
  • Tuna and cottage cheese in mini-containers
  • Avocado with tuna and chickpeas
  • Banana with cinnamon and peanut butter wrap
  • Garlic baked sweet potato

The trick here is to think ahead and be prepared. Do your grocery shopping on the weekend so you can get your fresh fruits and vegetables ready for the week. Eventually you will notice that you’re replacing some unhealthy stuffs with healthier ones. Similar with prep meals, these can be done the night before so all you have to do the next morning is grab-and-go!

Until then, enjoys!



Making the Healthier Choice

When people talk about ‘Clean Eating‘, we often imagine things like raw veggies & whole grains – or like what my friend often refers to as ‘Bird Food‘. I admit, when I first started out on my fitness journey, that was what I ate, almost everyday. Brown rice, rice crispies, oatmeals, salads, boring, boring, boring stuff (but there were some that taste really good though). And then I realize that it doesn’t have to be that way. Clean eating is actually another way of saying ‘To make healthier choices‘.

Let’s look at the food pyramid, we all know what it looks like. We’ve seen it before back during our primary school years, in the clinic and even now if you were to do a search search on Instagram. Just type #foodpyramid and you will be bombarded with hundreds of them – some even updated ones to give more details. But the basic idea is to have a large intake of the good stuffs and a small intake of the…..not so good stuffs.


The good stuffs are, of course, the vegetables, legumes, fruits and whole grains. The not so good ones are salt, sugar and oil. This seems easy enough to remember isn’t it? But what happens if you were to take your whole grain pasta and cook it in cheese sauce and topped it up with some fried bacon. Would that still be a healthier choice? What about eggs – they are often the subject of choice whenever there is a debate between healthy and not healthy. If you were to whisk some eggs with low fat milk and add chopped capsicums and spinach, pour it into a muffin tray and bake it, would it still be unhealthy? Same goes for fruits. Fruits are great! An apple a day, keeps the doctor away. But fruits also contains sugar (albeit it being natural sugar), too much intake is still not healthy. Too much of a good thing can be a bad thing.

Make healthier choices – what exactly does it mean?

Making the healthier choice is not just about what kind of food you eat, it’s also about the method of cooking and what you’re cooking it with. So if you like cheese, then go ahead, have your cheese. But be mindful of the portions that you take and also the method of cooking. I’m not saying totally avoid fried foods (I don’t believe in abstinence) just everything is moderation. Especially sugar. But that is a topic for another day. Until then, remember, moderation is key.