Whenever I travel, I always plan ahead and pack healthy and simple snacks that can be eaten at the airport, waiting in line somewhere, or while sitting and enjoying the scenery of a new town. It’s important to be prepared so you keep your metabolism in balance and don’t end up grabbing whatever junk food is nearby.

Here are a few smart choices for on-the-go foods… These are good snacks to keep in your purse or car or office drawer, too.

• Wasa crackers
• Instant oatmeal packets
• Roasted almonds
• Walnuts
• Dried blueberries
• Whole-grain pretzels
• Soy chips
• Salmon jerky
• Peanut or almond butter
• Green tea bags (excellent for digestion)

And remember to stay hydrated by drinking plenty of water!

Eating frequently gives you a sense of fullness throughout the day — but it does require some preparation so you don’t end up relying on vending machines or other sources of high-calorie, unhealthy food. Whether you work at home, in an office, or are constantly on the go, keep these sensible snacks close at hand. Each is worth approximately 100-250 calories and is easy to store and carry in plastic bag or container.

• Almonds (unsalted) – 10-15
• Cold cuts – 1 ounce of turkey, lean ham, chicken breast, etc.; watch for sodium
• Cottage cheese – 1 serving
• Eggs – 1 hard-boiled or 4 egg whites
• Fruits – Choose from the low GI list; good fruits include apples, pears, grapefruits, melons, and berries
• Protein shake – 1 scoop protein powder mixed with water
• String cheese
• Vegetables – Choose from the low GI list; celery sticks are especially good!
• Vegetable juice
• WASA crisp bread (rye or sourdough) with cold cut meat
• Wheat toast with peanut butter – Maximum 2 times per week
• Yogurt with berries

Image: Y