A strategy for staving off mid-day cravings and keeping hunger at bay is stocking up on a variety of healthy snacks so that when your craving strikes, you will be prepared. Including planned mid-meal snacks is also an opportunity to sneak more essential nutrients into your day, but it can be challenging to find fridge-free snacks on the go that are not also high in sodium or added sugar. To tide you over to your next meal, add some of these better-for-you shelf-stable snacks to keep in your stash.

1. Popcorn – Plain popcorn provides high nutrition for few calories. A three-cup serving yields 3 grams of fiber and a serving of whole grains.

Tips: Look for varieties lower in sodium and saturated fat. 

Try these picks: Skinny Pop Popcorn, Smartfood White Cheddar Popcorn

 

2. Nuts – Full of healthy fats, some fiber and protein, nuts and seeds offer the complete macronutrient package and are a great way to crush hunger.

Tips: Look for resealable containers or single-serving packages and opt for varieties lower in sodium.

Try these picks: Planters Unsalted Dry Roasted Peanuts, Planters Mixed Nuts Lightly Salted, Wonderful Pistachios Lightly Salted.

 

3. Bars – For a sweet craving, granola, nut, or fruit bars can hit the spot and can provide some whole grains, vitamins, minerals, or protein.

Tips: Be sure to check the ingredient list and nutrition facts panel for varieties with less added sugar.

Try these picks: Larabar, Nature Valley Fruit and Nut Trail mix Granola Bars

 

4. Dried fruit – Offering vitamins, minerals and fiber, dried fruit is perfect to satisfy a sweet craving and can be tossed with nuts for a quick trail mix.

Tips: Look for dried fruit without added sugar.

Try these picks: Food Club Sun-Dried Raisins, Sun Sweet Pitted Prunes, Mariani Probiotic Apricots

 

5. Fruit cups – Another excellent choice that is fridge-free and filled with vitamins, minerals, and fiber, great for a sweet craving.

Tips: Look for fruit cups packed in water or 100% fruit juice.

Try these picks: Food Club Mixed Fruit in 100% Fruit Juice, Del Monte Mandarin Oranges in Water

 

6. Protein shakes – Shakes can be a convenient and portable way to sneak in some protein to help keep you feel full. 

Tips: Look for shakes with at least ten grams of protein and no added sugar.

Try these picks: Quest Protein Shake Vanilla or Chocolate, Premier Café Latte Protein Shake

 

7. Harvest snaps – For a savory crunch, try these green pea snack crisps which offer a good source of fiber and five grams of protein per serving.

Tips: Look for low sodium varieties and shop Pick Well tags at Food City to identify better for you varieties.

Try these picks: Harvest Snaps Lightly Salted Green Pea Snack Crisps, Harvest Snaps Lentil Crisps

 

8. Seafood pouches – these packets make it easy to get protein in a convenient single-serving packet.

Tips: Look for plain and low sodium varieties. Shop Pick Well tags at Food City to identify better for you options.

Try these picks: Starkist Tuna Creations, Safe Catch Pure Wild Tuna Pouch, Chicken of the Sea Infusions.

 

9. Fruit chips – simple dried fruit chips to add better for you crunch to snack time. 

Tip: select options with no added sugar.

Try these picks: Bare Cinnamon Apple Chips, Bare Banana Chips

 

10. Whole-grain Crackers – offering a serving of whole grains and fiber, whole grain crackers are perfect to keep handy for a savory snack.

Tips: Look for the Whole Grain tag at Food City to identify better options.

Try these picks: Crav’n Flavor Woven Wheats, Wheat Thins, Lance Whole Grain Peanut Butter Sandwich Crackers