As dietitians, we frequently get asked about healthy snack options. Life is busy and people can often find themselves constantly on the go. When hunger strikes while you are on the road, you want a healthy snack option that is not only available on the go, but will also keep you feeling full and nourished. Our dietitians recently visited a few gas stations and found a variety of healthy snack options for any individual. Check out some of our favorites.
What makes a Balanced Snack?
A balanced snack is one that will give your body the energy it needs for your next activity. You want to avoid snacks that are calorie dense, but do not provide key nutrients. Nutrient dense snacks on the go will help keep you full and energized for your road trip or next event you are driving to.
Avoid Added Sugars
Snacks with a lot of added sugars are often calorie dense but not nutrient dense. They often lack essential vitamins, minerals, and fiber. Added sugars will also cause your blood sugar to spike, providing a temporary burst of energy. However, this is often followed by an energy crash, which isn’t ideal if you are out and about. Look for foods with minimal added sugar on the nutrition label.
Protein
Foods higher in protein will help keep you full for a longer period of time. Our bodies take longer to digest protein compared to carbohydrates. Healthy snacks that provide protein are ideal on the go if you aren’t going to be home for a while. Protein can also help prevent an energy crash when consumed with a carbohydrate.
Fiber for Fullness
Similar to protein, fiber will help keep you full for longer. Fiber-rich foods provide volume and take up more space in your stomach, creating a sense of fullness and satisfaction. Fiber is a carbohydrate, but it is typically found in foods high in vitamins and minerals, like fruits and vegetables.
Snacks for a Sweet Tooth
For those who tend to lean towards the sweeter side when snacking, here’s what we found at some local gas stations for healthy snacks on the go.
Fresh Fruit Cups
We found a variety of fresh fruit at gas stations including mango, pineapple and watermelon chunks, grapes, and fruit salad. All the fruit was packaged in individual sized, to-go containers perfect for the car. Snacking on fruit will provide your body with numerous vitamins and minerals and fiber.
Greek Yogurt Cups
There is a lot of greek yogurt options at gas stations. Greek yogurt can provide a significant amount of protein, perfect as a snack on the go if you aren’t going home soon. We recommend choosing a brand that does not contain a lot of added sugar. Brands we love are Oikos Vanilla, containing 15 grams of protein and only 5 grams of added sugar, or Two Good Vanilla Yogurt, which contains 12 grams of protein and only 2 grams of added sugar. Both brands also contain no artificial sweeteners.
Kind Nut Bars
Kind bars are a tasty and healthy snack choice for on the go. They contain no chemicals, artificial flavors, or added sugar. Kind Nut Bars typically provide 4-7 grams of protein as well.
Savory Snacks
There are plenty of healthy, savory snack options available at gas stations. They are all nutrient dense and super tasty as well.
Hard Boiled Eggs
Keep an eye out for pre-packaged “farm fresh” hard boiled eggs that are peeled and ready to eat. Hard boiled eggs are a great healthy snack for on the go, providing 6 grams of protein per egg.
Stryve Beef Biltong
We found air-dried beef slices in 2.25oz packages. The minimal ingredients in Stryve Beef Biltong are one thing we love about this snack. The ingredients that make up this delicious snack are limited to air dried beef, vinegar, and spices. They contain no nitrates or preservatives and 0g of sugar. Each bag has ~200 calories and 36 grams of protein!
Individual Cheese Snacks
Sargento string cheese comes in an individually wrapped package in gas stations. Each package contains 70 calories and 5g of protein. There are a variety of flavor options including mozzarella, cheddar, and pepper jack. Although string cheese is great on its own, considering pairing it with grapes to create a perfectly balanced snack.
Oh Snap! Dilly Bites
A gas station snack perfect for the pickle lover. These pickle bites are packaged in 1 serving per container without brine, so no mess in the car, and only provide 15 calories per pack. There are a variety of flavor options available that we found including dill pickles “dilly bites“, hot & spicy pickles “hottie bites”, and sweet pickles “sassy bites”. The Oh Snap! brand also has other individually packaged pickled vegetables including green beans, carrots, and snap peas, so keep an eye out for these as well.
Nuts
Typically found in most gas stations, Blue Diamond Almonds come in snackable 1.5 oz packages with a lot of flavor options including Smokehouse or Bold Sriracha. Another brand we love is Nut Harvest’s in-shell pistachios, available in convenient 1.75 oz packages. Nuts will provide you with healthy fats and protein, making them a great healthy snack on the go.
Pirate’s Booty
Pirate’s Booty is a fan favorite that is ready to be picked up in gas stations in single-serve packages. This rice and corn puff comes in a few flavor varieties. Pirate’s Booty is only 70 calories per serving and has no artificial colors or preservatives.
Skinny Pop Popcorn
Popcorn is a good choice for a healthy snack on the go. It is not only low in calories, but is also a whole grain, which means it provides some fiber. Skinny Pop is available in gas stations in single serving bags with only 80 calories and 2 grams of fiber. Skinny Pop is a great salty snack, but is also available in a kettle corn flavor if prefer something a little sweeter.
Fuel your Lifestyle
If you are someone constantly out and about, and want to work on finding a balance between life and nutrition, consider making an appointment with one of our Registered Dietitians!
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