When you think about road trips you probably think . . . junk food. Sure, most convenience store snacks are full of sodium, fats, sugars, and preservatives. But believe it or not, those same shelves have healthy options, too — if you know what to look for.
If you’re headed out of town, or just running low on energy as you run errands, take a minute to thoughtfully choose your snack. Not only will you feel better after eating a healthier option, but you’ll have more energy to keep on truckin’ down the road.
Below are some dietitian-approved snacks that will fill you up with energy so you can keep your day going.
When You’re Craving Something Salty
Skip the potato chips or Cheez-its. With little to no protein and loads of bad-for-you fats, you’ll end up feeling sleepy and feeling hungry again soon. Instead, try these salty snacks with a few more redeeming qualities:
- Sunflower seeds (in the shell): They’re rich in healthy fats and vitamin E, and the task of unshelling each seed will help you avoid overeating. Pistachios are another great option available at many gas stations.
- Popcorn: Popcorn is naturally high in fiber to help you feel full. Look for the brand Skinny Pop; it has simple, natural ingredients (no fake butter flavoring here) and you can usually find it in snack size.
- String cheese: Many convenience stores are offering fresher options as healthy snacking becomes more in-demand. Look for a refrigerated section to find string cheese. Paired with a piece of fruit, this makes a balanced snack that offers salty, delicious protein to hold you over until your next meal.
- Beef jerky: Put down that Slim Jim. When it comes to beef jerky, quality is key. Look for a variety with little added sugar; with jerky, the simpler the ingredients the better.
Tip:
When You’re Craving Something Sweet
When you want something sweet, try to either grab something with a small portion, or stick to naturally sweet snacks to keep your sugar intake in check. Here are some go-tos:
- Banana or fruit cup: Many convenience stores offer fresh bananas or apples (sometimes available near the register). You may also find a cup of pre-cut fruit in the refrigerated section. Even better: pair your fruit with a one-serving pack of natural peanut butter to mix in a little protein.
- 100 calorie packs: If you’re really craving a cookie, grab a 100 calorie pack so you can indulge without overdoing it. Though water is always best to drink, for some added protein, consider pairing it with a small bottle of milk to help you feel fuller for longer.
- Trail mix: Look for a trail mix that has almonds, cashews, and sunflower seeds as well as dried fruits to get that salty-sweet combo. When comparing your options, go for one with the least amount of added sugar.
- Protein bars: Most protein bars can do the trick at satisfying a sugar craving and offer a lot more nutrition benefits than a candy bar. Look for popular brands like Atkins, Luna, RXBar, or KIND; these offer great flavors like chocolate peanut butter and maple sea salt while still having a relatively small amount of sugar.
When You Need Something to Drink
If you feel thirsty, water is always your best option. Buy a big bottle when you head inside: you should be drinking at least half a gallon of water each day, so it’s a good idea to have a bottle in the car with you.
For those days you want to switch it up, go for drinks without tons of added sugar or artificial sweeteners, like:
- Fruit-flavored sparkling water: Sparkling water has become more and more popular which means it’s easier to find at nearly all convenience stores. With zero calories and sugar, it’s a win-win.
- Milk: Milk is high in protein and calcium, and can be helpful in curbing your appetite. Go for 2 percent fat or less and skip the chocolate or other flavored varieties; these come with lots of heavy sugars.
- Unsweetened teas: The refrigerated drink aisle likely has several tea brands to choose from; go with any classic or flavored black or green tea option that’s unsweetened for a caffeine boost full of antioxidants.
Your Dietitian’s Choice for On-the-Go Snacks
Thinking ahead and being prepared is key when balancing your nutrition. Packing snacks is always a great way to manage your healthy diet, but it’s inevitable that you’ll need to grab something on-the-go, too. Remember these choices so you can walk into the store with a plan, and walk out with the confidence that you’re making the best decision for your health!