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BIG Nutrition: Grab and go food items!


BIG Nutrition: Grab and go food items!

With our busy lives, some grab and go food items can be a lifesaver. Here are some of my favorites.


  • Any fresh vegetables (*wash before eating).
  • Baby carrots: Purchase in pre-measured portions or one small bag has 5 vegetable servings.
  • Grape tomatoes: Each pint container has 2 servings.
  • Mini cucumbers: 2 equal one serving.
  • Sliced carrots and celery


  • Hard boiled eggs. Grab at the salad bar, convenient 2 hard-boiled egg pack (refrigerated section) or make at home (once hard cooked, safe to eat for 7 days).
  • Hummus individual packs. Goes well with your veggies!
  • Almonds (23 almonds), walnuts (14 halves), pistachios (49 pistachios), peanuts (35 peanuts). Purchase in pre-measured portions, or measure and place in your own containers or bags.
  • Nut butter packets. Most packets are 1 ½ servings.
  • Edamame
  • Tuna or salmon packets
  • Pre-cooked shrimp. In the prepared foods section or frozen (just thaw and eat).
  • Salad bar bean salads, vinaigrette based rather than mayonnaise based.


  • Look for those with 3 grams of fiber per serving or more.
  • Grain packets or containers, such as, Cucina and Amore ® quinoa meal.
  • Overnight oatmeal


  • Greek yogurt (plain)
  • Cottage cheese
  • Individual cow’s or soy milk as these have protein, whereas almond and other nut milks do not.
  • Individual Kefir or yogurt smoothies 


  • Apples, bananas, oranges, kiwi, grapes, melon, or other whole fruit (*wash before eating)
  • Fruit salad cups


  • Guacamole. Individual serving cups. Great with veggies!
  • Olives. Small packets with one serving of olives.  


  • Vegetable sushi (brown rice and/or quinoa of course). 4 pieces is snack size. Choose mayo-based sauces and tempura (fried) options less often.
  • Meat or plant-based wraps/sandwiches on whole grain tortilla/bread with avocado and loads of veggies.
  • Prepared soups. Look for broth based and include beans, whole grains, and vegetables.
  • Salad bar. Stick with lots of veggies, protein options (meat and plant based), avocado, and vinaigrette. Less cheese, creamy dressings, and refined grains.
  • Bars. High protein and high fiber options are best with the fewest number of ingredients on label.

BEVERAGES (Avoid beverages with added sugar)

  • Water
  • Sparkling water
  • Hint® water
  • Seltzer
  • Kombucha (fermented tea)
  • Teas, cold or hot
  • Coffee, cold or hot
  • Individual cow’s milk
  • Individual Kefir or yogurt smoothies

There are a lot of options out there, so if you need a bit of help finding something that works for you, please contact me!

Happy and healthful eating,

Donna G. Pertel, MEd, RD, LDN

Have questions about nutrition for an athletic event? Contact me at Private Nutrition Services are available for BIG Members (@ 30% discount) and the Community. More information is listed here.

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