On the road doesn’t mean off the (health) wagon.
If you were stranded on a deserted island and could only bring one food item, you might choose pizza, ice cream or nachos. (It’s not going to happen, so why not have a hypothetical fat feast?) But what if you were stranded at a gas station and could only buy a snack or two? That happens — and is no excuse to throw health out the window.
“Gas stations can be tricky, but a hand-size portion of protein and complex carbohydrates can slow blood sugar spikes and keep the lethargy away, so you don’t pass out behind the wheel,” says Sarah Haskins, founder of the health coaching practice Whole Green You. Best of all, she adds, “it’s a satisfying mix.”
Read on to learn what she and other health nuts choose when healthy food is scarce.
Nuts
If you’re hungry enough to eat at the gas station, it’s important to choose something that sustains you so you don’t have to stop at the next gas station, too. That’s why many health experts opt for nuts — preferably unsalted — when in a pinch for options. “People think nuts are fattening, but they are not,” says Erik Strouse, a personal trainer in the District of Columbia. “They provide a high level of satiety and valuable nutrition.”
Greek yogurt
Even when healthy people aren’t strapped for choices, Greek yogurt is a popular pick, thanks to its high protein and low sugar content. Fortunately for them — and now, you — most bare-bones convenience stores and gas stations carry it, too. So long, hunger, sugar crashes — and excuses.
Beef
If competitive pole dancer Amanda Marr of Fairfax, Virginia, were to find herself on the road with no snacks — which is rare — she might choose beef jerky. Ditto for Brian McGee, a personal trainer and group strength class instructor in the District of Columbia. Similarly, health coach Haskins included an all-beef hot dog on her list of gas station picks. While such meat products tend to be more processed and contain more sodium than other healthy sources of protein, such as unsalted nuts and yogurt, they’re a popular on-the-road option among the most active.
Protein bar
Sensing a theme? Protein, protein, protein is the way to go when hunger strikes on the road, experts agree. Another easy way to check that box at a gas station is with a protein bar such as Think Thin, Cliff or Luna. A good rule of thumb, Marr says, is to choose a bar with at least 20 grams of protein and less than seven grams of sugar.
Fruit
Think no one touches that sad basket of bruised bananas and red delicious apples at Citgo’s checkout counter? Healthy people do. “The last things I can remember [buying on the road] would be a banana, Sobe Life water, string cheese, unsweetened tea or milk,” says registered dietitian Hannah Koschak of Stevens Point, Wisconsin, who frequently drove three and a half hours to her now-husband’s home when they were dating. “I choose these items because they satisfy me, they are low in sodium and sugar, and they have some nutritional value.”
Water
Boring, but healthy people agree: Water’s the best drink to wash down your snacks — especially if you’ve chosen something processed or high in sodium like a hot dog. Your body “will need help flushing any ‘non-nutrients'” out when you’re stuck with limited choices, Haskins says. And since you probably won’t guzzle it as quickly as, say, a sugary juice or soda, your next pit stop might be further away.
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6 Healthy Choices at the Gas Station originally appeared on usnews.com
