Center for Young Women's Health

Backpack Snacks

 

Remember

  • Backpack snacks can help fuel your body while you are on the go.
  • Healthy snacks that you can carry in your backpack are usually more nutritious than foods in vending machines or at fast food places.
  • Get the most nutrition value from your snacks. Eat fresh fruits, veggies, whole grains, low-fat/nonfat dairy, and lean or plant-based protein.

What are backpack snacks?

Backpack snacks can help fuel your body while you're on the go. If you have plenty of healthy snacks packed in your lunch bag or backpack, you'll have something nutritious to snack on when you get hungry. If you have snacks with you, then you won’t have to grab fast food or something from a vending machine that may not be as healthy for you. Backpack snacks are also called “portable foods” because they are very easy to take with you and most of the time they don't need to be kept cold. You can create backpack snacks using foods in all of the food groups.

 

Here are some healthy snack ideas:

 

Dairy & Dairy Substitutes

Benefits: Build strong bones

Examples:

*These foods need to be kept cold and should be carried in an insulated bag that is made to keep food cold, with a freezer pack.

 

Grains

Benefits: Provide energy for muscles & brain

Examples:

Fats

Benefits: Keep you full

Examples:

Vegetables

Benefits: Provide vitamins and minerals for healthy skin, hair, nails, and immune system

Examples:

Fruits

Benefits: Provide vitamins and minerals for healthy skin, hair, nails, and immune system

Examples:

Protein

Benefits: Builds muscle

Examples:

All of our backpack snack ideas are healthier than most of the foods you'll find in a vending machine or at fast food places. To get the most out of your snacks, stick with fresh fruits and veggies, whole grains, low-fat/non-fat dairy, and lean or plant-based protein.

 

For a more filling snack, try these combination snacks which have foods from two or more food groups:

Written and reviewed by the CYWH Staff at Boston Children's Hospital

 

Updated: 12/10/2012

 

Related Guides:

Healthy Eating

Healthy eating is a way of balancing the food you eat to keep your body strong, energized, and well nourished. This guide was created to help you learn about healthy eating, and ways to plan nutritious meals and snacks...

 

Healthy Snack Attack

Snacks are important because they help keep your energy level up between meals so you can do the things you like to do. Eating small, well-balanced snacks between meals can also keep you from eating too much at meal time...

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