In Part 1 of this blog we looked at food that could be eaten when those afternoon slumps hit. Those foods were healthy, yet non-perishable. Now we will move on to incorporating more fresh foods such as fruits, vegetables, protein and dairy into the after snack attack.
Perishable foods are foods which cannot lie around too long at room temperature without spoiling. So that means this type of snacking requires more visits to the grocery store but the payoff is big in freshness and flavor. Here is a quick shopping list you can use to collect fresh produce on your next stop at the store.
SHOPPING LIST
GRAINS
- Crackers
- Mini bagels
- Wraps
- Tortillas
- Cereal
- Oatmeal
- Graham Crackers
- Rice Cakes
DAIRY IDEAS
- Cheese sticks
- Greek yogurt
- Cottage Cheese
- Milk
- Kefir
FRUIT
- Grapes
- Berries
- Bananas
- Apples
- Pears
- Peaches
- Oranges
- Clementines
- Raisins
- Craisins
VEGETABLES
- Sliced peppers
- Cucumber
- Celery
- Baby carrots
- Snap peas (raw)
- Edamame
- Grape tomatoes
PROTEIN
- Tuna
- Hard-boiled eggs
- Deli varieties: turkey, chicken, roast beef
- Smoked salmon
- Roasted almonds
- Walnuts
Once you have your produce at home – cut up, peel and individually bag those fresh fruits and veggies into snack-sized portions. To keep food safe in transport, use a cooler or just take an insulated bag each day.
You can assemble snack bag combinations using the power-of-three food combos given below!
- Cheese, crackers and carrots
- Cucumbers, hummus and a wrap
- Banana, peanut butter, raisins and wrap
- Nuts, fruits and yogurt
- Cereal, milk, berries
- Fruit, cottage cheese, crackers
- Graham cracker, cream cheese, fruit
- Apple, peanut butter, raisins
- Rice cakes, cheese stick, fruit
- Grape tomatoes, cheese & crackers
Note that there is some protein in each of the snack combinations – averaging 6-10 grams of protein per snack. Protein provides staying power.
Enjoy and stay fueled up for success! Feel free to check out Part 1 of this Series: Emergency Snack Stash at Work
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I look forward to hearing from you! ~ Emma