The Family Table

Educating Families About the Benefits of Family Meals

Snacking on the Go


Snacking on the Go

Are your family meals at odd times of the day because of busy schedules? If you answered yes, you are probably looking for healthy snacks on the go. Our family is on the go all year round. I always need to prepare healthy snacks for my kids so they are not starving by the time we get around to lunch or dinner. Coming up with ideas for healthy snacks can be a challenge.

Here are some ideas for snacks that you can feel good about giving to your family.

  • Fresh fruit is always a great snack that can be taken when on the go. Apples and bananas are easy to grab. Grapes are a wonderful fruit to freeze so that way they can be enjoyed whenever you need them. Grapes can be put in a reusable container and it makes a wonderful sweet treat that most kids and adults will enjoy. Try to avoid fruit snacks and other gummy snacks that stick to the teeth.
  • Another great snack is trail mix. Let kids help buy the ingredients and have help to prepare it. Some tasty ingredients for trail mix would include: unsweetened shaved coconut, low-sugar cereal, pretzels, air-popped popcorn, sesame sticks, pumpkin seeds, unsweetened dried fruit, unsalted nuts, and sunflower seeds. Be creative! Instead of buying granola bars and other prepackaged snacks, try making your own healthier version. There are many healthier granola bar recipes that are easy to make.
  • Pickles, cheese sticks, hard boiled eggs, and raw veggies are more healthy snacks that are easy to pack and eat on the run. Remember, taking your own healthy snacks will reduce the temptation to spend money on unhealthy vending machine snacks. It might take a little planning ahead, but your body is definitely worth it!

Healthy Homemade Granola Bars


3 cups puffed brown rice cereal (or puffed millet)

3 cups quick-cooking oats

3⁄4 cup apricot, chopped

3⁄4 cup walnuts, chopped

3⁄4 cup shredded unsweetened coconut

3⁄4 cup honey

3⁄4 cup peanut butter

3⁄4 cup flax seed meal, mixed with

2 tablespoons water

3⁄4 cup carob chips


Mix cereal, oats, fruit, nuts, and coconut in a large bowl.

Heat honey over medium heat, stirring occasionally, until bubbly. Stir in peanut butter and flax meal mixture. Heat and stir, until well-mixed and melted. Add more water if necessary. The mixture should be a liquid consistency.

Pour wet mixture into dry ingredients and quickly stir to mix with a rubber spatula. When well-incorporated and slightly cooled, add carob.

Press into a 13 x 9 inch pan. Press hard. Refrigerate a few hours or overnight. Cut into bars.

Camy Rodenbeck 2012

Cami Rodenbeck
Educator, McMillen Center for Health Education

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