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.

VEGETABLES

• 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

PROTEIN FOODS

• 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.

WHOLE GRAINS

• 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

DAIRY

• 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 

FRUIT

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

FAT

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

COMBINATION FOODS

• 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.