For many, road trips or even the daily commute involve the inevitable stop at a gas station. While these pit stops are essential for refueling, they often present a challenge when it comes to making healthy snack choices. Surrounded by tempting treats like chips, candy, and sugary drinks, it's easy to veer off track. However, with a little planning and knowledge, it's entirely possible to find nutritious and satisfying options at your local gas station.
The Evolution of Gas Station Snacks
The perception of gas stations as solely purveyors of unhealthy snacks is rapidly changing. The industry has experienced a true evolution from “vice to nice,” with many convenience stores now offering a wider variety of healthier choices. Customers can increasingly find fresh fruit and vegetables, mixed nuts, healthful made-to-order meals, and even staples like eggs and milk.
Navigating the Convenience Store Landscape
To make the best choices, it helps to have a strategy before stepping inside. Open-air coolers are a great place to start, as they often house healthier options like salads, yogurts, fruit and vegetable trays, hard-boiled eggs, and freshly packaged sandwiches.
Many leading convenience store brands are also expanding their foodservice options to cater to health-conscious customers. Stores like Ricker’s, Sheetz, and GetGo allow customers to place orders through touchscreens and customize their meals to suit their preferences. Some even offer separate menus for vegetarian items.
Even simple placement of items can make a difference. QuikTrip, for example, often places bananas within easy reach at checkout. The new GetGo Café + Market locations display bananas, apples, and oranges near the registers. Some Kwik Trip stores even offer twenty types of fresh produce, including vegetables and less common options like avocados, potatoes, and tangerines.
Read also: Healthy food access with Highmark Wholecare explained.
Dietitian-Approved Healthy Gas Station Snacks
A team of nutrition experts suggests the following snacks to satisfy your cravings in a healthy way:
- Nuts and Seeds: Opt for unsalted or lightly salted options like almonds, walnuts, cashews, sunflower seeds, and pumpkin seeds. These are packed with healthy fats and protein. Be mindful that flavored options often include added salt. Blue Diamond On-The-Go Lightly Salted Almonds are a good choice, offering a tasty and calorie-conscious snack.
- Trail Mix: This can provide the benefits of nuts and seeds, with a touch of extra flavor or sweetness. Check the label for added sugars from candied fruit or chocolate chips.
- Hummus with Veggie Sticks: Single-serving containers of hummus paired with carrot or celery sticks offer a balanced snack.
- Popcorn: Look for plain or lightly seasoned popcorn with minimal added fats and salt.
- Nut Butter: Single-serve packages of nut butter can be paired with whole-grain crackers, celery sticks, or an apple.
- Jerky: Choose jerky that is lower in sodium and with little to no added sugar. Turkey jerky is lower in fat and calories than beef jerky. Some good options include Country Archer Zero Sugar Classic Beef Jerky, Lorissa’s Kitchen Original Smoke Show, Stryve Biltong Original, Think Grass-Fed Beef Jerky, and CHOMPS Jerky (Original Beef Stick).
- Protein Bars: Find a protein bar with at least 10 grams of protein and little to no added sugar. Some good examples are Barebells, One bars, Built bars, Quest bars, No Cow bars, and some Power Crunch bars.
- Meat and Cheese Combos: Opt for leaner meats like turkey and low-fat cheese. Check the nutrition label for sodium and fat content.
- Greek Yogurt: Choose plain, low-fat Greek yogurt with minimal to no added sugars. Brands like Activia and Chobani are often available.
- Bottled Water or Unsweetened Beverages: Stay hydrated with bottled water, plain or flavored seltzer, or unsweetened tea. Avoid sugary soft drinks. Sparkling water can be a great alternative to sugary sodas, offering a similar mouthfeel with zero calories. Look for brands like Perrier and Topo-Chico.
When Healthful Options are Limited
Sometimes, despite the increasing availability of healthy choices, you may find yourself at a gas station with limited options. In these situations, it's about making the most reasonable choice available. Opt for smaller portion sizes to avoid overeating.
The Importance of Planning Ahead
The best way to ensure healthy snacking on the go is to plan ahead. Pack a small cooler or bag with your favorite healthy snacks that require minimal preparation. Pre-cut veggies, whole fruits like apples or bananas, and homemade options are all great choices.
Indulgent Options in Moderation
Even when trying to eat healthily, there's room for the occasional treat. Here are some less healthy options that you can still enjoy in moderation:
- Combos: While not the healthiest choice, Combos can satisfy a craving for something cheesy and crunchy. Stick to the classic cheddar cheese and baked cracker variety.
- Chex Mix: A good mix of flavors and textures can make Chex Mix a satisfying snack.
- Peanut M&M’s: A classic gas station candy that provides a combination of sweet and salty flavors.
- Welch’s Fruit Snacks: A fruity and chewy option that contains vitamin C.
- Crunchy Cheddar Jalapeño Cheetos: Crunchy, spicy, and cheesy, these Cheetos are a popular choice for road trips.
- Takis: For those who enjoy a spicy kick, Takis can be an energizing snack.
Staying Hydrated
Don't forget the importance of staying hydrated, especially on long drives. Sugary sodas are not the healthiest option.
Read also: Healthy Eating on the Run
Gas Station Snacks: A Personal Perspective
Gas station snacks are essential to road trips, morning coffee runs, and life.
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