What’s In My Bag? Healthy Snack Edition
In the past year I have diagnosed with two chronic illnessess that can thankfully be reversed with time, dedication and adjustments to my health baseline. I have an amazing Naturopath, diligent Primary Doctor, a persisting need to know more about my family health and a curosity for cultural foods from around the globe.
Between work, commuting, parenting, being a graduate student and everything in between, it’s easy to go hours without eating and/or grab whatever is convenient when hunger hits.
Over time, those moments add up and can contribute to:
low energy and mid-day crashes
difficulty concentrating or staying focused
overeating later in the day
increased reliance on ultra-processed foods
blood sugar spikes and dips that affect mood
which can then contribute to:
feeling constantly tired, even after resting
irritability or mood swings
brain fog or slowed thinking
increased cravings, especially for sugar or salt
headaches or lightheadedness
And then contributes to the development of:
hypertension
diabetes
Having a few snacks on hand can help to stabilize energy levels, prevent overeating later, support blood sugar balance and reduce reliance on ultra-processed options.
The Goal: Simple, Balanced, Portable
something that fills you up
something that gives you energy
something that supports your health baseline
something you’ll actually eat
And most importantly something that fits your life.
What’s In My Bag
🌱 Nuts, Seeds & Roasted Snacks
Almonds, cashews, pumpkin seeds, or roasted chickpeas
rich in healthy fats and protein
help you stay full longer
easy to portion and carry
🍌 Fresh Fruit
Bananas, apples, dates, grapes or plums
quick source of natural energy
easy to grab on the go
pairs well with protein snacks
🧀 Protein Add-Ons
Boiled eggs, or yogurt
supports energy and focus
helps prevent mid-day crashes
🥙 Grab-and-Go Meal Options
Mini wraps, roti, or small portions of what you already have at home
hummus with pita or vegetables
a small piece of roti with curry chicken
boiled dumplings, green banana or cassava
lentil-based snacks
Sometimes it’s just about packing what’s familiar in a way that fits your day.
🍫 Small Treats
Dark chocolate or a favourite treat
helps avoid feelings of restriction
makes healthy habits more sustainable
🥤 Water
Simple, but essential. Many people move through the day dehydrated, mistaking thirst for hunger or fatigue. When I’m tired of water I add lemon or a splah of fruit juice for flavour.
A Word on Food Security
Food insecurity is a growing reality for many people, particularly within marginalized communities already navigating rising living costs, systemic inequities, unstable housing, demanding work schedules, caregiving responsibilities, and limited access to healthcare. For many families, healthy eating is not simply about “making better choices.” It is often shaped by what is affordable, accessible, culturally familiar, and available nearby.
In some neighbourhoods, fresh produce, culturally relevant ingredients, and affordable grocery stores are limited. Convenience stores and ultra-processed foods may be easier and more affordable to access than full grocery stores. For newcomers, racialized communities, students, single parents, seniors, and low-income households, these barriers can make maintaining a healthy baseline much more difficult.
Food insecurity does not always look like having no food. Sometimes it looks like:
skipping meals to make groceries last longer
parents and caregivers feeding children before themselves
stretching meals with low-cost processed foods
working multiple jobs and not having time to cook
feeling exhausted trying to balance health, finances, and survival
This matters because long-term stress combined with inconsistent access to nutritious foods can contribute to chronic illnesses such as hypertension, diabetes, cardiovascular disease, and fatigue.
Across Ontario, many organizations are helping communities reconnect with affordable fresh food, urban agriculture, and culturally relevant food knowledge.
Some community-based spaces include:
Afri-Can FoodBasket — supports food security in African-Canadian communities through urban agriculture, youth leadership, food justice initiatives, and community gardens.
Black Creek Community Farm — an urban farm in the Jane-Finch community focused on food justice, community education, urban farming, and increasing access to nutritious food. The farm also runs produce markets, workshops, youth programs, and food access initiatives.
Maloca Community Garden — a York University community garden where students and local residents can learn to grow food, attend workshops, and participate in community gardening activities.
Thorncliffe Park Urban Farmers — community-led urban farming initiative where residents grow and share vegetables and fruit within the neighbourhood.
Zawadi Farm — a Black-led ecological farm operating within the Downsview urban farming network with a focus on sustainable and community-centered food systems.
Food support organizations across Toronto also continue to play a critical role in addressing food insecurity:
Parkdale Community Food Bank — community-based food support with advocacy rooted in dignity and food access.
Fort York Food Bank — local food bank supporting individuals and families experiencing food insecurity.
These spaces remind us that food is more than nutrition. Food is community, culture, and care.
