WELLNESS EDIT | No. 07 |
Blood Sugar
Smart Snacks to Stay Balanced on the Go
With work, commuting, meetings, and a nonstop stream of emails, it’s easy to skip meals. Long gaps between meals can leave you feeling tired, distracted, and reaching for quick energy fixes. Keeping blood sugar more balanced with protein, fiber, and healthy fats can help support steady energy and focus throughout the day.
Keeping a few simple, nourishing options in your bag or desk drawer means you have something available when you need it. While food is always nearby in a city like NYC, having a snack on hand means you don’t have to go out searching for something when you’re already feeling a bit wiped out, hungry, or running low on energy.
Balanced Portable Snacks
Here are some simple, balanced options that are easy to keep on hand:
No-Fridge Needed
- Nut butter packet + fruit or crackers (e.g. Justin’s, RX)
- Roasted chickpeas or fava beans (Biena, Bada Bean)
- Low-sugar protein bar (RXBAR, IQ Bar, KIND Protein)
- Mixed nuts or trail mix (plain, no candy)
- Tuna or salmon pouch + crackers (Wild Planet, Safe Catch)
- Mini hummus + whole grain crackers
- Single-serve olives (Gaea, Pearl)
If You Have a Fridge at Work (or a Short Commute)
- Babybel or string cheese
- Hard-boiled egg
- Veggie sticks + hummus
- Plain yogurt cup + flax or hemp seeds
Blood Sugar Tips
- Keep emergency snacks in your bag, locker, or desk drawer
- Walk after meals when you can (even 10 minutes helps)
- Pair carbs with protein or fat (e.g. fruit + nuts, crackers + hummus)
- Don’t wait to eat until you’re starving , plan ahead
Some of my favorite easy snacks to support steady energy include:
- Mini nut packs from Trader Joe’s
- Single-serve hummus and veggie cups from Whole Foods
- Mini protein bars (like Clif Bars)
- Bananas — an easy grab-and-go option that pairs well with nuts or nut butter
- Sliced apple with peanut butter
- Nuts with a little dried fruit (I often prep small bags ahead of time)
- Roasted peanuts or mixed nuts from the snack aisle
- String cheese + fruit
Water: I also always keep water with me. Staying hydrated is a simple habit that can make a big difference in how you feel throughout the day.
Preparation is key: It helps prevent those last-minute choices that can leave you feeling tired and unsatisfied. Simple, balanced options like these can help support energy, focus, and mood throughout the day.
When You’re Running on Empty
For those moments when you’ve been running around on empty, having a quick source of carbohydrate nearby can help. A few pieces of hard candy or a small juice box can provide fast energy and help you get back on track. Once you can, follow up with a more balanced snack that includes protein and fiber to help support steady energy.
Bottom Line
Take Home: If you go too long without eating and start feeling shaky, lightheaded, overly hungry, or unfocused, having a nourishing snack available can help. To help prevent the mid-day slump, keep balanced options handy and plan ahead. If a full lunch isn’t an option, try small mini-meals every 3–4 hours, pair carbohydrates with protein and fiber, and stay well hydrated, you’ll feel the difference.
Please note: For people who experience true low blood sugar, especially those with diabetes or taking glucose-lowering medication, follow your healthcare provider’s guidance.
Related Reading: Why Am I Always Tired? Dehydration Might Be to Blame
