Jul 11, 2016 1:00 AM

Author: Libby Mitchell

You’re on the road, in the middle of nowhere, and you’re hungry. Or maybe you are filling up your car’s gas tank and realize that your blood sugar is a little low. There are lots of instances when a convenience store is the closest – or only – option for a quick bite or snack. Once you get inside the sugary drinks, well stocked candy aisle, and rows and rows of chips may be tempting, but there are healthy options available as well. Here’s  are five good picks from Susan Saffel-Shrier, MS, RD, a registered dietician with University of Utah Health.


We aren’t talking about the honey roasted, jalapeño blasted options that can pack on calories, sugar and salt. Look for the shell on packages of pistachios, peanuts, or sunflower seeds. All three are packed with protein and fiber. By getting them in the shell you get a bit of a salty taste – while still keeping your sodium intake low.

Low Fat Yogurt or String Cheese

Walk past the soda machines and colorful frozen drinks to the dairy case at the back of the store. Pick up a cup of yogurt or a string cheese if you want your hands free. Both are rich in calcium and protein, and low in sugar and fat. If you are on the road and your digestion is a bit off consider getting the yogurt; probiotics could help set things right again.

Hard Boiled Eggs

Packed with protein and at just 70 calories each eggs are the perfect snack on the go. They also contain lots of vitamins including big doses of vitamins B and D. Most stores sell them in packs of two for less than two dollars, so they are an economical as well as healthy choice.

Trail Mix

This option requires a bit of label reading. You don’t want the kind with chocolate candy pieces or yogurt covered anything. Instead look for the options that are simply dried fruits and nuts with no sugar added.  It will give you a sweet and salty boost of protein and fiber. You’ll also be promoting good heart health!


Last but not least, every convenience store will have some sort of fruit for sale. Look right by the register there are probably bananas ready and waiting. Or back in the deli section there may be apples or oranges. Some stores even have pre-cut fruit in cups for you to grab and go. Any of these options is perfect for a boost of fiber, vitamins, and minerals.

Of course, you can always skip the convenience store with a little bit of planning. Grab a small cooler, add some ice and store your own healthy snacks from home inside. You’ll save money, and always know the foods you love, that are good for you as well, are close at hand.

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