Gas Station Eating: How to Snack Healthy

When we’re on the go, sometimes our only option is to grab a snack at a gas station or convenience store. With the right knowledge, you can make choices that you are confident in, satisfy you, and make you feel good! It may seem overwhelming or difficult to find nutritious options on the go, but there are more options that you may realize. Let’s highlight what types of snacks you should be looking for, and some of our favorite recommendations. 

What to Focus On

Even on the go, we make the same recommendation for snacks as we would at any other time, and that is to focus on consuming protein and fiber. The combination of these two will help to keep you full and satisfied. Luckily, gas stations and convenience stores are increasingly offering nutritious options that can be combined to create a healthy snack that includes both protein and fiber. Incorporating a healthy fat source will also help to keep you satiated when on the road. So what types of foods can we find at these stores that either have protein, fiber, and/or a healthy fat source? Lets go over our preferred snacks to grab that fit into these categories. 

Our Recommendations

When you walk into a gas station, you are often bombarded with some not-so-nutritious options, like chips, candy, and cookies. Now, we aren’t saying that you can’t enjoy some of your favorite snacks.  Don’t restrict yourself! You are allowed to enjoy all food in moderation. However, if you are looking for some options that are more nutritionally dense, we have some suggestions. 

The staple snacks that we like to grab are the fruit and vegetable options. Oftentimes, gas stations have fruits such as bananas or apples, and vegetables like carrot sticks or celery. We then like to grab something to pair this with, such as peanut butter or another dip (our favorite is hummus). When it comes to packaged snacks, our go-to is trail mix, as nuts and seeds are good sources of protein, fiber, and fat! Jerky is a great option as a protein source, as well as string cheese, hard-boiled eggs, or single-serving packages of deli meats. You can also opt for a granola/protein bar that has at least 5 grams of fiber, and ideally 8-10 grams of protein. Sometimes you can find single-serve yogurts at gas stations, which are another one of our favorites. 

If you want more information on snacking on the go (or just snacking in general), download our NEW and FREE 3 Top Snack Hacks Guide here!

This article was written by Emma Bulan, nutrition intern. Fact checked by Allison Tallman RD.

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