10 Essential Go Bag Grabs

Eating healthy on shift can be challenging. Nothing is worse than having a great start to the day, only to get stuck on a call for several hours without snacks on hand. When fresh food is often the better choice, there are still healthy non-perishable options. Keep this go bag on hand and have healthy options no matter where you are.

1. Applesauce or Smoothie Pouches
   Perfect for pre-workout or on the way to an intense call. Applesauce pouches are a quick source of carbohydrates that won’t weigh you down. Plus, they are a full serving of fruit that lasts 6 months or more in a go bag
2. Dried Fruit
   Dried fruit is high in antioxidants and fiber. And no, I am not just talking about raisins! Try dried mango, pineapple, or clementines as a sweet treat!
3. Carb-Based Bars
   Carb-based bars have 30-40 g of carbs with little to no protein. These are great pre-workout or during an intense call. Try Nature’s Bakery Fig Bars, Cliff Bars, or Oatmega bars. If you are a field training officer or adjunct at the academy, aim to do one of these per hour of intense activity. Applesauce or smoothie pouches also work in these cases. This will keep your energy levels high without overdosing on caffeine and feeling groggy after training.
4. Whole Grain Cereal
   Pack dry in snack baggies for a high-fiber treat. Cheerios, Raisin Bran, or Mini-Wheats are great options.
5. Nuts and Seeds
   Nuts are a great source of healthy fats. Consider pre-portioned packs that have a variety of nuts and seeds. Or, pack some of your favorites in a snack bag. Think cashews, pistachios, or walnuts.
6. Jerky
   Jerky is a great source of protein in a pinch. However, keep in mind that jerky is processed meat. IARC classifies processed meat as a Group 1 carcinogen. This means processed meat is known to cause colorectal cancer. While this sounds scary, it means that you should save jerky for occasions at most. If cancer risk reduction is a major concern for you, skip processed meat, including bacon and sausage.
7. Protein Bars
   Watch out for any chocolate-coated bars, as they tend to get messy when they melt. Quest, Aloha, and ThinThin are some brands that taste great. Any bar that is low in sugar (under 10 g added sugar) and has 15-25g of protein is a good option.
8. Tuna, Salmon, or Chicken Packets
   Tuna used to only come in a can, but is now available in flavored pouches! These are great, high-protein options on the go.
9. Electrolyte Replacement Packet
   Water is only part of the rehydration strategy for hot, high-intensity calls. Electrolytes like sodium, potassium, and chloride are lost in sweat. Sodium also helps pull water across the cell membrane to speed up rehydration. A bit of sugar can help enhance rehydration even further. Oral Rehydration Solution (ORS) packets contain the above and are more portable than sports drink. A sports drink is still a great option for hot calls, but ORS will have double the electrolytes and half of the sugar. DripDrop ORS, Liquid I.V., and Pedialyte Sport are some examples of ORS.
10. Water Bottle
    While water is typically available, having a 20-32 oz water bottle on hand will help keep you hydrated in case water is delayed. Keep a stainless steel water bottle accessible where you sit on the unit. This way, you can rehydrate on the way back from a call.