Good to Go: Take These Nutritious Foods Along

Whether you're hitting the hiking trail or running at full speed through your day, sitting down to a meal may not be an option. That's when you'll want portable foods on hand. When stored safely and portioned wisely, these are “fast foods” at their nutritious, convenient best.

Baked Goodies

Muffins travel well. Look for ones that are low in fat and sugar, and try to avoid those with mammoth proportions. Choose fiber-rich whole grains and nutrient-dense ingredients such as nuts and raisins.


Hikers, campers, and backpackers know GORP as "Good Old Raisins and Peanuts" — an easily-stored, energy-rich snack high in vitamins and minerals. To make a simple GORP, combine nuts, dried fruits such as raisins and cranberries, granola, and sunflower seeds in a plastic snack bag.

Cut Up and Carry

Place cut-up carrots, celery, and other vegetables into small bags and store in the fridge. Just grab and go.

Fruit? "Can" Do!

Small cans of fruit packed in juice (not sugary syrup) offer nutrition and satisfying sweetness. Applesauce, peaches, and pineapples are great choices. If you'd rather have fresh fruit, choose apples, bananas, and grapes, which are portable and also good sources of fiber.

Don't Forget ...

Low-fat mozzarella sticks, small containers of yogurt, Ensure® Shakes, peanut butter and jelly sandwiches, and baked tortilla chips. If you can pack it, you should pick it — and you'll be eating smart while you're on the go.

Store Food Safely

  • As a general rule, meat and dairy products should not be left unrefrigerated for longer than two hours.
  • Some food containers include freezer packs to keep your fruit, raw vegetables, or yogurt cool for extended periods.

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