Southern Illinois University Carbondale

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It’s Good to Go

It can be a challenge to eat healthy when you are on the go. There are many healthy options that do not take a lot of thought, time, or energy, and are easy to take with you. Here are some great options for you when you need something to keep your energy levels up during the day.

  • Homemade Trail Mix:
    By making your own you can use your favorite ingredients and you can control sugar and salt content easily. It is an easy way to get protein, carbohydrates, and vitamins. Here is an example:

    • 1 cup Cereal
    • ½ cup Nuts like almonds, walnuts, and soy nuts
    • ½ cup Dried Fruit like cranberries, cherries, and blueberries
    • ¼ cup Seeds like pumpkin, flax, and sunflower seeds
  • Fresh Fruit:
    A great snack on the go! Many already come in a nice little package like bananas, oranges, and apples. Some other great choices are peaches, kiwi, blueberries, strawberries or whatever is in season. If you want some protein with your fruit try adding a nut butter like peanut butter or almond butter, it pairs great with apples and bananas!

  • Fresh Vegetables:
    When you are on the go bring some veggies like cherry tomatoes, broccoli, carrots, cucumber slices or whatever is in season. This can make it easier to reach your daily servings of vegetables each day. If you need a dip with them try hummus. It’s a great way to get extra protein without all the fat of dressings.

  • Yogurt:
    Yogurt is a good source of protein but can have a lot of added sugar so look for brands that have less added sugar. Choose plain yogurt and add your own fresh fruit or oats to limit extra sugar. If you want a boost of protein grab some Greek yogurt.

  • Rice Cakes with Nut Butter:
    This is a great way to get grains and protein. Make it even better by getting the no salt added brown rice cakes.

There are so many options for healthy snacks so be creative and start snacking.

Good nutrition is our mission!

Your University Housing Nutrition Team,
University Residence Hall Dining
453-3788

Michele Stoeppelman
Dietetics Graduate Assistant
mmstoep@siu.edu

Stephanie Nehrt
Undergraduate Nutrition Intern
snehrt@siu.edu