Plain, low-fat yogurt
Sprinkle with dried fruit such as chopped papaya, pineapple, or mango or portable fresh fruit such as an apple or banana. Add flaxseeds for an additional shot of fiber and essential fatty acids.
Think beyond your kid’s string cheese to Muenster, sharp cheddar, or Monterey jack. Pair with a handful of whole-grain crackers or a whole-wheat tortilla.
Mix dried fruit—banana chips, apple rings, cherries, cranberries, or traditional raisins—with nuts such as walnuts, cashews, almonds, and a handful of seeds including pumpkin, sesame, and sunflower. Add a multigrain, high-fiber cereal and you have a “go-anywhere” trail mix that's high in fiber, protein, and iron.
Cooked soybeans (edemame)
Add a packet of instant, low-salt miso soup and you have a generous shot of soy protein and healthy, monounsaturated fats.
Black and white bean dips, or others such as hummus (chickpea spread), pair well with carrots or broccoli florets, tortilla chips, or whole-wheat pretzels for a protein punch.
Nut butter spreads
Almond, cashew, or peanut butter spread on fresh apples or firm pear slices combine fat, protein, and complex carbohydrates for an unbeatable trio. For a heftier snack, smooth nut butters on one-half of a whole-grain bagel or slice of bread.