BIG Nutrition: Grab and go food items!


BIG Nutrition: Grab and go food items!

With our busy lives, some grab and go food items can be a lifesaver. Here are some of my favorites.


  • Any fresh vegetables (*wash before eating).
  • Baby carrots: Purchase in pre-measured portions or one small bag has 5 vegetable servings.
  • Grape tomatoes: Each pint container has 2 servings.
  • Mini cucumbers: 2 equal one serving.
  • Sliced carrots and celery


  • Hard boiled eggs. Grab at the salad bar, convenient 2 hard-boiled egg pack (refrigerated section) or make at home (once hard cooked, safe to eat for 7 days).
  • Hummus individual packs. Goes well with your veggies!
  • Almonds (23 almonds), walnuts (14 halves), pistachios (49 pistachios), peanuts (35 peanuts). Purchase in pre-measured portions, or measure and place in your own containers or bags.
  • Nut butter packets. Most packets are 1 ½ servings.
  • Edamame
  • Tuna or salmon packets
  • Pre-cooked shrimp. In the prepared foods section or frozen (just thaw and eat).
  • Salad bar bean salads, vinaigrette based rather than mayonnaise based.


  • Look for those with 3 grams of fiber per serving or more.
  • Grain packets or containers, such as, Cucina and Amore ® quinoa meal.
  • Overnight oatmeal


  • Greek yogurt (plain)
  • Cottage cheese
  • Individual cow’s or soy milk as these have protein, whereas almond and other nut milks do not.
  • Individual Kefir or yogurt smoothies 


  • Apples, bananas, oranges, kiwi, grapes, melon, or other whole fruit (*wash before eating)
  • Fruit salad cups


  • Guacamole. Individual serving cups. Great with veggies!
  • Olives. Small packets with one serving of olives.  


  • Vegetable sushi (brown rice and/or quinoa of course). 4 pieces is snack size. Choose mayo-based sauces and tempura (fried) options less often.
  • Meat or plant-based wraps/sandwiches on whole grain tortilla/bread with avocado and loads of veggies.
  • Prepared soups. Look for broth based and include beans, whole grains, and vegetables.
  • Salad bar. Stick with lots of veggies, protein options (meat and plant based), avocado, and vinaigrette. Less cheese, creamy dressings, and refined grains.
  • Bars. High protein and high fiber options are best with the fewest number of ingredients on label.

BEVERAGES (Avoid beverages with added sugar)

  • Water
  • Sparkling water
  • Hint® water
  • Seltzer
  • Kombucha (fermented tea)
  • Teas, cold or hot
  • Coffee, cold or hot
  • Individual cow’s milk
  • Individual Kefir or yogurt smoothies

There are a lot of options out there, so if you need a bit of help finding something that works for you, please contact me!

Happy and healthful eating,

Donna G. Pertel, MEd, RD, LDN

[email protected]

Have questions about nutrition for an athletic event? Contact me at [email protected]. Private Nutrition Services are available for BIG Members (@ 30% discount) and the Community. More information is listed here.