As a former Wall Street professional, I was on the go…a lot.  I spent a countless number of days in airports, airplanes, trains, hotels, and rental cars–often on a tight schedule without enough time to sit down for a healthy meal.  But being pressed for time (or money) and not having a restaurant with some healthy options on the menu does not mean there are no quick and healthy food options available; we simply need to know what to look for and where to do so.

Enter nuts and seeds.  I rarely have been to an airport or convenience store that did not have some kind of mixed nut variety for sale.  If you’re in the airport, just look in the newsstand convenience store or snack kiosk.  Better yet, if you can plan ahead, stop at your local grocery store and buy your preferred variety of nuts and seeds.  Before your trip, simply put some in a sandwich bag and bring it with you for an easy snack to tide you over until your next meal.  If you tend to be on-the-go a lot or your schedule frequently changes, keep a bag on hand as well.

Nuts and seeds not only are filling and nutritious, but they can also be conveniently consumed in place of the fast food and other snack options which tend to be loaded with processed carbohydrates and artificial ingredients.  Nuts and seeds are packed with protein, antioxidants, fatty acids, enzymes, and a wide array of vitamins and minerals.

Further, since nuts and seeds tend to have high nutrition density, chances are that you will consume fewer calories to satisfy both your hunger and energy needs than if you were to cycle through the highs and lows of snacking on carb-laden junk foods over the course of the day.  One bag of nuts and seeds could probably get you 2-3 small “meals” if necessary.

But there are so many different nuts and seeds you are probably wondering where to begin. Which ones are the best bang for the buck?  Raw walnuts and almonds are fantastic, and pine nuts and pistachios also are staples for me.  Hazelnuts, flaxseeds, sunflower seeds, macadamia nuts, and pumpkin seeds also are great options.  I tend to avoid peanuts as they tend to be a bit on the allergenic side and may even contain dangerous molds such as aflatoxin.  If you want a little more flavor, add some dried fruit or chocolate to the mix, but just be careful not to overdo it.

Again, I am not advocating eating nuts in place of a normal, clean meal if it is available.  It is just a great option to replace the unhealthy alternatives if you are in a jam.  Enjoy!