Whether you believe in 3 meals a day, or 5 mini meals, there is one area that we call all agree on – snacks. Whether you need something that you can grab and stuff in your book bag, take to work, or just have on hand around the house, it’s really easy to fall into the temptation of quick processed foods. While some packaged foods can be easy snacks, they usually are not the cheapest or healthiest options out there. Some items that have long been marketed as healthy, such as granola, may not be the best options since most products are processed with lots of added sugars and preservatives.

Fresh fruits and vegetables are a cheap, easy, and healthy snack. Pretty much any fruit and vegetable is easily portable and holds up well without refrigeration. If you like fruits, like apples, that turn brown after being cut, coat them in a bit of lemon juice to keep them fresh. To get the most vitamins and nutrients, choose a variety of colors. If you get bored with plain veggies, eat them with hummus or mix together some cold pressed extra virgin olive oil, vinegar and herbs for a quick dressing. I like to mix together olive oil, balsamic vinegar, diced garlic, oregano, and pepper. Yogurt is a great dip for fruits if you get bored. Personally, I like to freeze grapes and berries to have on hand for a good snack on hot days.

Make your own trail mix. Hit up a natural food store, which will often have a large bulk section of minimally processed dried fruits and nuts. Select a variety of unsalted nuts, dried fruits without added sugar, whole grain cereals and pretzels to make a great mix. Almonds, walnuts and soy nuts are three of the healthiest options for nuts. A lot of packaged dried fruit is full of extra sugar, so be sure to read the ingredients list on the bulk bin or package to check for this. If you want to add something sweeter to the mix, look for yogurt covered raisins, yogurt covered pretzels, dark chocolate chips, or dark chocolate covered nuts and pretzels. Just make sure that the majority of your mix is composed of nuts and dried fruit instead of the sweet stuff. Bulk is a great way to shop because it cuts out the extra cost that you normally pay for packaging. It also allows you to chose just how much of an item you would like to buy.

Make fresh fruit smoothies. Using fresh or frozen fruit, and some juice or soy milk, you can make a healthy and great tasting smoothie in a few minutes. I usually use frozen strawberries, a partially frozen banana (leave one in the freezer for around 15 minutes to really chill it), and a splash of vanilla soy milk. If using fresh fruit, throw in a few ice cubes to thicken and chill the smoothie. 100% apple or orange juice is a great substitute to soy milk. You could also add low-fat yogurt to thicken the smoothie as well. Frozen fruit is often on sale, so stock up on the ones that you prefer when you find a deal.

Air popped popcorn, rice cakes, and baked tortilla chips are all really versatile snack foods. Instead of putting butter and salt on the popcorn, add a low sodium or salt free spice mix or nutritional yeast. Peanut butter is great on rice cakes. Tortilla chips and salsa or guacamole is a quick and easy option. For homemade guacamole, mash an avocado or two, then add garlic, salt, pepper, and a bit of lemon or lime juice. To add some extra kick, add some chopped cilantro, diced tomato, and diced chili peppers of your preference. Salsa is also incredibly easy to make as well. Dice tomatoes, white onion, chili peppers of your preference, cilantro, and garlic. Combine with some white vinegar, salt, lemon or lime juice, and sugar. The amounts of each item really depend on your personal tastes, so start with small amounts and keep tasting until you have it just right.

If you do chose to go with pre-packaged items, make sure to read the ingredient list and keep these items to a minimum. Nature Valley, Kashi, Luna, and Odwalla all make some good snack and granola bars. Beef or turkey jerky can be a good snack if you are very careful about the type that you buy. When buying pre-packaged and processed foods, pay close attention to the amounts of sugar and sodium in each serving. Also, check the ingredient lists for partially-hydrogenated oils, hydrogenated oils, palm oil, coconut oil, and monosodium glutamate (msg). Palm and coconut oil are very high in saturated fats. Hydrogenated and partially-hydrogenated oils are processed by your body as if they were saturated fats, but they are not required to be listed in the saturated fat content of products. These ingredients are often found in processed foods, and should be avoided as much as possible.

Quick and convenient items, such as the 100 calorie packs, might be easy but they aren’t necessarily healthy. When it comes to snacks, it’s important to remember that the fresher the items are, the better. By choosing fresh or minimally processed items, you can have quick and healthy snacks anytime, anywhere.