Healthy On-the-Go Fruit and Vegetable Snacks

Hey Snack Loving Friends who are looking for the best fruit and vegetable snacks,

For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the best fruit and vegetable snacks on the market.

This site contains affiliate links (See full disclosure here.)

As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!

Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!

So here they are… (Scroll down to read the tenth post in this series, Healthy On-The-Go Fruit and Vegetable Snacks).

Dietitian Approved Portable fruit and vegetable snacks; Perfect on-the-go healthy snacks!
Dietitian Approved Portable fruit and vegetable snacks; Perfect on-the-go healthy snacks!

Fruits

Okay, I know this is not a packaged snack and may seem like a no brainer, but I can’t write a post about healthy fruit and vegetable snacks without including natural simple whole foods like fresh fruits and vegetables. Fruits and vegetables are about the healthiest snack you can get! In fact, they are probably one of the best choices when it comes to snacks! Fruits are packed with antioxidants, vitamins, minerals, and filling fiber. Plus, fruits are low in calories so eating fruits can aid in weight loss. So although they are not “packaged,” fruits like bananas, apples, oranges, grapes, and fruit cups or pre-portioned mixed fruit containers make perfect on-the-go snacks.

Antioxidants have so many benefits:

  • May decrease the risk of cancer
  • Have anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Fruit and Yogurt

When you add yogurt to your fresh fruits, you are getting all of the above benefits of fruit PLUS probiotics and protein!

And Remember, according to research probiotics may:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • Help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

Vegetables

Diets high in fruits and vegetables have been shown to reduce the risk of all sorts of diseases and conditions like Alzheimer’s, Dementia, heart disease, stroke, and cancer. In fact, the diets of people who live in the Blue Zones mostly consist of beans, legumes, fruits, vegetables, nuts, and whole grains. Blue Zones are defined as areas or regions that have lower rates of chronic disease and have reported higher satisfaction with their quality of life and well-being. So if we want to have a diet that more closely resembles the Blue Zones, we should be incorporating more vegetables (and fruits, whole grains, nuts, and legumes) into our meals AND snacks! Raw vegetables make a great on-the-go gluten free and nut free snack. You can pair them with hummus to get some added protein!

Mega Omega Power Up Trail Mix, High Energy Power Up Trail Mix, and Goji Power Up Trail Mix

Okay, so these are not exactly fruits or vegetables, but they do have some dried fruit in them, Plus they have a lot of other good stuff in them as well! If you see a trail mix with Omega-3 in the title you can bet that walnuts are probably in them. The Mega Omega Per Up mix contains a mixture of standout ingredients which include walnuts, almonds, cranberries, pumpkin seeds, and dried mango. Although only one of their trail mixes mentions Omega-3s in the name, many of their mixes actually have Omega-3- rich walnuts. The High Energy Trail mix contains walnuts, dried bananas, cashews, dried papaya, cranberries, dried pineapple, and dried coconut chips, and the Goji Power Up Trail mix contains walnuts, cranberries, pumpkin seeds, cashews, goji berries, and coconut. With ingredients like these, these trail mixes are great sources of protein, antioxidants, healthy fats, and of course Omega-3s. According to the Power Up website, all their products are gluten free as well.

Along with all the benefits of Omega-3s mentioned above, foods with antioxidants also:

  • Supports brain function, focus, and attention
  • May reduce the risk of Alzheimer’s and Dementia
  • Provides immune support
  • Have Anti-inflammatory properties
  • May improve mood, depression, stress, and anxiety
  • May reduce the risk of cancer
  • Reduce the risk of heart disease and stroke
  • May reduce joint pain and arthritis inflammation
  • Aids in addiction recovery

Rhythm Superfood Chips

Rhythm Superfood chips are Gluten free chips made out of filling vegetables and fruit. In fact, the first ingredient is a fruit or vegetable! Star ingredients on their simple ingredients list are foods like kale, turmeric, bell pepper, beets, and cauliflower. They are dried chips, not fried and contain nutrients like protein, fiber, vitamins, and minerals, and antioxidants.

Regularly incorporating Turmeric in your diet has many benefits:

  • May repair the gut lining
  • Have Anti-inflammatory properties
  • Enhance anti-bodies and immune cells
  • May reduce the risk of cancer
  • May improve mood, depression, stress, and anxiety
  • Supports brain function, focus, attention
  • Reduce the risk of heart disease and stroke
  • May help with joint pain/Arthritis
  • Reduce the risk of Alzheimer’s

Benefits of Antioxidant Rich Foods include:

  • Supports brain function, focus, and attention
  • May reduce the risk of Alzheimer’s and Dementia
  • Provides immune support
  • Anti-inflammatory
  • May improve mood, depression, stress, and anxiety
  • May reduce the risk of cancer
  • Reduce the risk of heart disease and stroke
  • May reduce joint pain and arthritis inflammation
  • Aids in addiction recovery

Sargento Balanced Breaks

The Sargento Balanced Breaks are a delicious little pre-portioned mix of nuts, seeds, dried fruit, and cheese. Sargento Balanced Breaks are packed with protein, and many have antioxidant rich nuts and seeds!

Orchard Valley Harvest Trail Mix

I love all of Orchard Valley Harvest nut mixes! Oh my goodness, I want some right now! Nuts are a great source of antioxidants, super filling protein, and healthy fats as well so you really can’t go wrong with antioxidant rich snacks featuring wholesome nuts as the main ingredient! Although fruit is not a huge part of this trail mix, dried fruit is part of this mix that is why I decided to include them on the on-the-go fruit and vegetable snacks list

Dirt Kitchen

I am super excited about this snack! They are made out of simple ingredients with the first ingredient being dried vegetables! Some of the flavors include: Green Beans + Roasted Almonds with Lemon + Butter +Garlic Seasoning and Zucchini + Roasted Chickpeas + Pistaccios with Sea Salt + Black Pepper. These Dirt Kitchen snacks are high in filling protein and fiber, and are gluten free.

North Coast Probiotic Apple Sauce

I love that these North Coast Probiotic Apple Sauce come in little easy-to-carry applesauce pouches, BUT…

my two favorite things about the North Coast Probiotic are:

  1. The first ingredient is apples
  2. North Coast Probiotic has, you guessed it, probiotics.

North Coast Probiotics has a few other things going for them as well. They are gluten free and nut free, made with simple ingredients, and are a good source of vitamins, minerals, and fiber. Plus they contain zero added sugar and zero trans fat.

According to Research Probiotics May:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • Help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

That’s It Bars and That’s It Probiotic

That’s It bars are allergy-friendly, gluten free snacks made with real fruit. In fact, That’s It bars are made with fruit…and that’s it! They have zero added sugar so all for the sweet flavors come from the fruit. You can also get That’s It Bars with added probiotics as well.

According to research, probiotics may:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • May help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

Kind Fruit Bites

Kind Fruit Bites are bite sized bites made with real fruit! They have a simple ingredients list with no fruit juice and no concentrates! They also contain no added sugar and are gluten free!

Poshi Marinated Vegetables

Poshi Marinated vegetables are next on the gluten free snacks list. Vegetables are sometimes not the most portable snack..unless you get these A-mazing Poshi Marinated Vegetable Snack packs! These snacks are gluten free, low in calories and made of simple ingredients with the first ingredient being, you guessed it, vegetables! They have zero added sugar, zero sugar, and zero trans fat. My favorite is the marinated artichoke hearts!

You Love Fruit and You Love Veggies Fruit Leather

You Love Fruit and You Love Veggies is a fruit and vegetable leather made with 100% fruit and veggie pulp. In fact, the first ingredient on their simple ingredients list is either a fruit or veggie. Besides fruits and vegetables, some of their products even have chia seeds! They are gluten free and nut free and have no added sugar. They are a good source of fiber, vitamins, minerals, and antioxidants.

Antioxidant Benefits Include:

  • May decrease the risk of cancer
  • Have anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

GoGo Squeeze

GoGo Squeeze is a nut free and gluten free product made with 100% real fruits and vegetables (fruits or vegetables are the first ingredient). They have a simple ingredients list, contain no added sugar, and are a good source of fiber!

Enjoy Life Seed and Fruit

All Enjoy Life products are made in an allergy friendly factory. They are free of many common allergens such as wheat, nut, soy, egg, dairy, gluten, and more. The Enjoy Life Chewy Bars and the Enjoy Life Seeds and Fruit Mix have a variety of healthy ingredients such as pumpkin seeds, flax seeds, and organic oats. (The ingredients vary among products.)

Made Good Granola Minis

Made Good is an allergy friendly company. Their products are organic, whole grain, and low in sugar. This company makes delicious products for those looking for a whole grain snacks that are wheat free, gluten free, and nut free. The Made Good Granola Minis also have fruit and even a few vegetable extracts listed on their ingredients list.

Chips and Pace Organic Salsa

Adding Salsa to a healthy chip like the nut free/gluten free Way Better Tortilla Chips is such a super easy and healthy snack option. Salsa or Pico De Gallo is loaded with vegetables, vitamins, minerals, antioxidants, and fiber. Look for a salsa with a simple ingredients list and no added sugar like the Pace Organic Salsa.

Take Home Message

Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:

  • Heart Disease & Stroke
  • Diabetes
  • Inflammation
  • Rheumatoid Arthritis
  • Fibromyalgia
  • GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
  • IBS, IBD, & SIBO
  • Migraines & headaches
  • Fatigue
  • Frequent colds and illnesses
  • Alzheimer’s and Dementia
  • Autoimmune Diseases
  • Mucus drainage and phlegm
  • Allergies
  • Lack of brain focus and attention
  • Memory problems
  • Joint Pain
  • Hormone Imbalance
  • Mood disorders like depression, anxiety, and stress
  • Acne
  • Insomnia
  • Inability to lose weight
  • Crohn’s disease
  • Lupus
  • Celiac disease
  • MS
  • Parkinson’s

These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet. You can find out how to incorporate more of these nutrients into your meals in The Nourishing Meal Builder.

Lacy Ngo, MS, RDN, the owner of Mindfulness in Faith, LLC, is one of the top experts in faith-based mindfulness and nutrition. Ngo is the author of several books including The Nourishing Meal Builder,  The Nourishing Meal Builder: the Gluten-Free, Dairy-Free EditionFaith, Mindfulness, & Nutrition, and Mindfulness in Faith and Freezer Meals.

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How to Make Homemade Hummus

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Dietitian Approved Nut Free Snacks

Hey Snack Loving Friends who are looking for the best nut free snacks,

For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the best nut free snacks on the market.

This site contains affiliate links (See full disclosure here.)

As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!

Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!

So here they are… (Scroll down to read the third post in this series, Dietitian Approved Nut Free Snacks).

Healthy Nut Free Snacks

Dietitian Approved Nut free snacks; perfect on-the-go nut free snack ideas
Dietitian Approved Nut free snacks; perfect on-the-go nut free snack ideas; school lunch friendly snacks

88 Acres

I love 88 Acres for people with or without a nut allergy. They are made in a nut free and gluten free facility. These bars are made out of seeds like flax (rich in Omega-3), pumpkin, and sunflower instead of nuts. They have a simple ingredients list and are a good source of protein, fiber, vitamins, minerals, healthy fats, and antioxidants.

The Cinnamon and Oat Seed bar also contains cinnamon, which is anti-inflammatory and anti-bacterial, and the Ginger Apple Seed bar contains ginger, which is anti-inflammatory.

Possible Benefits are Some of the Ingredients in 88 Acres:

  • May help with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Promotes a healthy immune system
  • May improve GI Inflammation
  • Aids in addiction recovery
  • Promotes healthy gut bacteria and bacteria balance.
  • Has anti-inflammatory properties
  • Promotes healthy digestion
  • May reduce joint pain and arthritis inflammation
  • Reduces the risk of heart disease and stroke
  • Improves with satiety and aids weight loss
  • Protects against diabetes
  • May help with ADD/ADHD symptoms
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Has cancer fighting properties

Made Good Products

Made Good is another allergy friendly company. Their products are organic, whole grain, and low in sugar. This company makes delicious products for those looking for a whole grain snacks that are wheat free, gluten free, and nut free.

Dietitian Approved Nut free Snack Ideas; perfect nut free snacks for on-the-go and for school friendly lunches
Dietitian Approved Nut free Snack Ideas; perfect nut free snacks for on-the-go and for school friendly lunches

Enjoy Life Products

All Enjoy Life products are made in an allergy friendly factory. They are free of many common allergens such as wheat, nut, soy, egg, dairy, gluten, and more. The Enjoy Life Chewy Bars and the Enjoy Life Seeds and Fruit Mix have a variety of healthy ingredients such as pumpkin seeds, flax seeds, and organic oats. (The ingredients vary among products.)

That’s It Bar and That’s It Probiotic

That’s It bars are allergy-friendly, gluten free snacks made with real fiber rich fruit. In fact, That’s It bars are made with fruit…and that’s it! They have zero added sugar so all for the sweet flavors come from the fruit. You can also get That’s It Bars with added probiotics as well.

According to research, probiotics may:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • May help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

That’s It Truffle

That’s It also makes a Truffle. The Truffle is made with 64% dark chocolate (antioxidants), real fruit, and simple ingredients. Fruit is listed as the first ingredient. That’s it Truffles contain only 4 gm added sugar and are nut free as well.

Popcorners

Popcorners are a tasty little alternative to the classic chips and are probably one of the most popular chips in our dietitian owned and operated vending machines. They have a simple ingredients list and are gluten and nut free. Yellow corn is the first ingredient in these low calorie, baked popcorn chips. Like all the chips on this list, they have 0 trans fat.

Beanfields Bean Chips

Beanfields might be my favorite chips. They have 4 gm of protein and 4 gm of fiber per serving so you will feel full for longer after eating these chips. Due to the filling nature of these chips, they can aid in weight loss as well. They have a simple ingredients list with the first ingredient being antioxidant-rich black and white beans. These chips are gluten free, have less than 1 gm sugar, and 0 trans fat. They are also made in a peanut free facility. Beanfields come in lots of flavors. Nacho is probably the most popular, but my favorite is the Pico De Gallo.

Benefits of Polyphenol Antioxidants found in black and white beans:

  • Prebiotic (good bacteria in the gut feeds on prebiotics)
  • May reduce the risk of cancer
  • Has anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Beanitos

Beanitos are made out of simple ingredients with the first ingredient on the label being beans. They are high in filling protein and fiber so they can aid in weight loss. They are gluten and nut free and are low in sugar, have 0 added sugar, and 0 trans fat.

Benefits of Polyphenol Antioxidants found in black and white beans:

  • Prebiotic (good bacteria in the gut feeds on prebiotics)
  • May decrease the risk of cancer
  • Has anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Go Raw Flax Snax

These little Go Raw Flax Snax crackers are super stars! They have a simple ingredients list with the first ingredient being their standout ingredient: Omega-3 flaxseeds! Go Raw Flax Snaxs are a good source of protein and fiber and have zero added sugar. They are gluten free, and nut free, and prepared by drying instead of frying!

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Possible benefits of Omega-3s:

  • May help with joint Pain/arthritis
  • Has anti-inflammatory properties
  • May help with ADD/ADHD symptoms
  • May improve energy levels/ fatigue
  • Helps with mood and mood disorders like depression, anxiety, stress
  • Reduces the risk of heart disease
  • Improve Gut microbial health and gut inflammation
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Aids in addiction recovery

Think Jerky

When you have a nut allergy, finding a non-perishable protein product that you can eat on-the-go can sometimes be tricky. Fortunately, Jerky is a fantastic protein source that you can carry with you! Think Jerky is my favorite Jerky brand right now. Their Beef Jerky is made with grass-fed beef, and their Turkey Jerky is made with free-range turkey. Think Jerky also has no added nitrates/nitrites, no added antibiotics, and no added hormones, and Think Jerky is gluten free as well! But my favorite thing about the Think Jerky is the taste. They have some of the most delicious flavors I have ever tasted! Think Turkey Jerky is in several of our healthy vending machines, and let me tell you, we have to re-stock this Jerky regularly!

One thing you want to be aware of is that Jerky tends to be higher in salt. So you will want to take that into consideration. However, the higher salt content can be beneficial for athletes.

Jerky as a Sodium Replacement for Athletes

Athletes who have competed or trained for over an hour should begin replenishing their electrolytes, especially sodium content. When we sweat, we lose water AND salt. We know that lack of water can be dangerous so we often make sure we are drinking plenty of water during an athletic performance. However when you replenish the water in your body WITHOUT replenishing the salt in your body, the sodium content in your body becomes diluted. So the problem is not only that you lost sodium in your sweat, but also that the sodium-to-water ratio becomes out of balance as you drink more and more water. This is called hyponatremia.

Unfortunately symptoms of hyponatremia are similar to symptoms of dehydration so someone may think they are dehydrated and drink more water when, in fact, they are actually experiencing symptoms of hyponatremia. Drinking more water WITHOUT sodium makes the hyponatremia worse. Symptoms of hyponatremia includes dizziness, lethargy, thirst, headache, nausea, cramps, irritability, and in severe cases even coma and death. Notice the similarity of the symptoms to the symptoms of dehydration. The take home message is that water is crucial! We should drink water throughout any athletic event no matter how long the event. However, if the athletic even is over an hour, we should be replacing our electrolytes (like salt and potassium) as well.

Nature’s Bakery Fig Bars

Nature’ Bakery Fig Bars are one of my daughter’s favorite snacks. (She has a sweet tooth whereas my son would prefer something salty) These delicious treats are made with real fruit and whole grains! In fact, the first ingredient is whole grain! They are low in calories, have around 2 gm. of fiber, and no added sugar or trans fat. Keep in mind that they do have around 10 gm. of sugar per serving. According to their website, Nature’s Bakery Fig bars and brownies are made on dedicated oven lines that do not manufacture peanuts and tree-nuts.

Nature’s Bakery Brownie

What a delicious way to eat whole grains! The Nature’s Bakery Brownies are made with real dates and the first ingredient is whole wheat flour. Like Nature’s Bakery Fig bars, these brownies have around 2 gm. of fiber, and no added sugar or trans fat. However, they do have around 10 gm. of sugar per serving. According to their website, Nature’s Bakery Fig bars and brownies are made on dedicated oven lines that do not manufacture peanuts and tree-nuts.

Don’t Go Nuts Products

Don’t Go Nuts is a fun kid-friendly nut free company. Their products include plant-based protein spreads (great alternative to peanut butter) and whole grain snack bars. Along with being nut free, Don’t Go Nuts are gluten free as well.

Zee Zees (All products as of 2019)

All Zee Zees products are nut free and all of their grained-based products like their bars and cookies are at least 51% whole grain. Zee Zees also make dried fruit snacks, applesauce, fruit cups, and sunflower kernel packs.

North Coast Probiotic Applesauce

I love that these North Coast Probiotic Apple Sauce come in little easy-to-carry applesauce pouches, BUT…

my two favorite things about the North Coast Probiotic are:

  1. The first ingredient is apples
  2. North Coast Probiotic has, you guessed it, probiotics.

North Coast Probiotics has a few other things going for them as well. They are gluten free and nut free and are made with simple ingredients, and are a good source of vitamins, minerals, and fiber. Plus they contain zero added sugar and zero trans fat.

According to Research Probiotics May:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • Help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

Way Better Sprouted Tortilla Chips

The star ingredients of the Way Better Sprouted Tortilla Chips are flaxseed, chia seeds, quinoa, and beans. These chips are 100% whole grain and gluten free! When you eat Way Better chips, you’re getting plant-based omega-3s, antioxidants, B vitamins, and potassium. And because of the fiber, you will feel fuller than you would just eating the common chip. These chips have a simple ingredients list, zero sugar, zero trans fat, and less calories and sodium than many standard chips. Bonus for anyone with a nut allergy, Way Better chips are manufactured in a nut-free facility!

Below are a few possible benefits (according to research) of the nutrients found in Way Better Sprouted Tortilla chips:

  • May help with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Promote a healthy immune system
  • May improve GI Inflammation
  • Aid in addiction recovery
  • Promote healthy gut bacteria and bacteria balance.
  • Has anti-inflammatory properties
  • Promote healthy digestion
  • May reduce joint pain and arthritis inflammation
  • Reduce the risk of heart disease and stroke
  • Help you feel full after eating; thus, helps with satiety and weight loss
  • Protects against diabetes
  • May help with ADD/ADHD symptoms
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

A Few Cons:

These chips are baked first then fried for a short the in sunflower oil, and they are more expensive than the standard chip.

Farmhouse Culture Chips

Farmhouse Culture Kraut Krisp are made from sauerkraut. In fact, the first ingredient on their simple ingredient list IS sauerkraut. These chips have 0 sugar, added sugar, and trans fat. They have about 2 gm of fiber per serving and are nut-free, but the biggest things going for the Kraut Krisp is that they contain 1 billion CFUs of probiotics (specifically the Bacillus Coagulans GBI-30).

According to research, probiotics may:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • Help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

Skinny Pop

Popcorn is such a yummy, classic snack, and Skinny Pop is also nut free and gluten free. Skinny Pop is made with simple ingredients with the first ingredient being whole grain. Plus Skinny Pop is a great source of filling fiber and low in calories; therefore, may eating Skinny Pop may help in weight loss.

GoGo Squeeze

GoGo Squeeze is a nut free and gluten free product made with 100% real fruits and vegetables (fruits or vegetables are the first ingredient). They have a simple ingredients list, contain no added sugar, and are a good source of fiber!

Hippeas

By far, these are my kid’s favorite snack. They actually cheer when I tell them that I have packed Hippeas in their lunch box. Seriously…they cheer out loud! Hippeas are Gluten free and nut free, and they are a good source of fiber and protein. The main ingredient is chickpeas on their simple ingredients list. They are low in calories and yet filling which means…you guessed it… they can aid in weight loss.

Mary’s Gone Crackers

Mary’s Gone Crackers have a simple ingredients list including standout ingredients like flaxseed, quinoa, and the first ingredient listed, whole grain brown rice. What you get from eating these crackers: omega-3, antioxidants, protein, fiber, and B vitamins. What you don’t get: gluten, sugar, added sugar, and trans fat. They are also completely nut free! These baked (not fried) nutrient-dense crackers will also leave you feeling full and satisfied and aid in weight loss (thanks to the protein and fiber).

Possible benefits from the nutrients in Mary’s Gone Crackers:

  • May help with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Promote a healthy immune system
  • May improve GI Inflammation
  • Aid in addiction recovery
  • Promote healthy gut bacteria and bacteria balance.
  • Has anti-inflammatory properties
  • Promote healthy digestion
  • May reduce joint pain and arthritis inflammation
  • Reduce the risk of heart disease and stroke
  • Help you feel full after eating; thus, helps with satiety and weight loss
  • Protects against diabetes
  • May help with ADD/ADHD symptoms
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

My Super Pops

These whole grain pops are made from star ingredients like Flax, Quinoa, sunflower, and chia. Flax, Quinoa, and Chia contain heart healthy, disease fighting antioxidants. Plus, flax and chia seeds are a good source of plant-based ALA Omega-3s. And remember, the Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!! My Super Pop also have zero sugar and are gluten free and nut free.

Note Omega-3s:

  • May help with joint Pain/arthritis
  • Has anti-inflammatory properties
  • May help with ADD/ADHD symptoms
  • May improve energy levels/ fatigue
  • Helps with mood and mood disorders like depression, anxiety, stress
  • Reduces the risk of heart disease
  • Improve Gut microbial health and gut inflammation
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Aids in addiction recovery

And Antioxidant Benefits Include:

  • May decrease the risk of cancer
  • Have anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Fruits

Okay, I know this is not a packaged snack and may seem like a no brainer, but I can’t write a post about nut-free healthy snacks without including natural simple whole foods like fresh fruits and vegetables. Fruits and vegetables are about the healthiest snack you can get! Fruits are packed with antioxidants, vitamins, minerals, and filling fiber. Plus, fruits are low in calories so eating fruits can aid in weight loss.

Antioxidants have so many benefits:

  • May decrease the risk of cancer
  • Have anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Fruit and Yogurt

When you add yogurt to your fresh fruits, you are getting all of the above benefits or fruit PLUS probiotics and protein!

And Remember, according to research probiotics may:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • Help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

Awesome Granola

Awesome Granola is gluten free, nut free, egg free, soy free, and wheat free. The first ingredient in this allergy-friendly, fiber snack is whole grain oats. This granola would pair perfectly with antioxidant, vitamins, minerals, and fiber-rich fruit and probiotic and protein-rich yogurt to make the ultimate nourishing and filling snack.

Vegetables

Diets high in fruits and vegetables have been shown to reduce the risk of all sorts of diseases and conditions like Alzheimer’s, Dementia, heart disease, stroke, and cancer. In fact, the diets of people who live in the Blue Zones mostly consist of beans, legumes, fruits, vegetables, and whole grains. Blue Zones are defined as areas or regions that have lower rates of chronic disease and have reported higher satisfaction with their quality of life and well-being. So if we want to have a diet that more closely resembles the Blue Zones, we should be incorporating more vegetables (and fruits, whole grains, and legumes) into our meals AND snacks! Raw vegetables make a great on-the-go gluten free and nut free snack. You can pair them with hummus to get some added protein!

Tribe Hummus

Hummus is made out of the yummy Garbanzo beans (also called chickpeas). Garbanzo beans are a great plant source of protein and fiber so they are a super filling snack option. Eat Hummus with raw vegetables to get even more nutrients like vitamins, minerals, and fiber! Tribe is a fantastic gluten free hummus and it is manufactured in a nut free facility!

Chips and Salsa

Adding Salsa to a healthy chip like the nut free Way Better Tortilla Chips is such a super easy and healthy snack option. Salsa or Pico De Gallo is loaded with vegetables, vitamins, minerals, antioxidants, and fiber. Look for a salsa with a simple ingredients list and no added sugar like the Muir Glen Organic Salsa.

Take Home Message

Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:

  • Heart Disease & Stroke
  • Diabetes
  • Inflammation
  • Rheumatoid Arthritis
  • Fibromyalgia
  • GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
  • IBS, IBD, & SIBO
  • Migraines & headaches
  • Fatigue
  • Frequent colds and illnesses
  • Alzheimer’s and Dementia
  • Autoimmune Diseases
  • Mucus drainage and phlegm
  • Allergies
  • Lack of brain focus and attention
  • Memory problems
  • Joint Pain
  • Hormone Imbalance
  • Mood disorders like depression, anxiety, and stress
  • Acne
  • Insomnia
  • Inability to lose weight
  • Crohn’s disease
  • Lupus
  • Celiac disease
  • MS
  • Parkinson’s

These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet.

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