Healthy Gas Station/Truck Stop ChoicesWe hear a lot of complaints about how hard it is to find healthy food options at gas stations and truck stops.  It is hard to know what is the “right” thing to eat, especially if you’re on a budget.  Do you chose low fat, low calories or low sodium? Are all granola bars good for you?  How do you avoid bad foods and still satisfy your cravings? Here’s a cheat-sheet for those of you who need a little help.

Good and good for your foods that can be found at nearly any gas station:

Fruit: Bananas, apples, fruit cups.

Low sodium beef jerky.

Nuts: Choose almonds or pistachios. Both nuts have “good” fats, the ones that help lower your cholesterol. 

Chips: your best choices are pretzels, Baked Lays, Lightly salted tortilla chips

Trail Mix: Opt for the nut and berry combinations, not the nut and chocolate combo.

Yogurt: If possible, look for Greek yogurt.  It’s much higher in protein and lower in sugar.  Avoid sugary yogurts.  Look for labels that advertise low sugar content.

Sandwiches: Turkey or lean ham are your best choice.  Avoid spreads, add mustard, instead.

Soup: Avoid creamy soups, opt for soups with clear broths.  Also, check the labels for sodium content.  Campbell’s has a line of low sodium soups, grab those.

Crackers: Avoid fried and buttery crackers.  Skip Cheez-It’s, opt for Goldfish.

Chocolate: Avoid brownies and snack cakes.  Opt for Snow Balls (then, just eat one– that will be enough to satisfy your craving).

Ice Cream: Look for sorbets or fudge cycles.

Granola Bars: These healthy looking foods can confuse anyone.  Compare the labels.  Special K bars are a good choice, they’re low in fat, calories and sugar.

Remember: just because it sounds good for you, it doesn’t mean it is, read the nutrition labels.

When in doubt, check out the Eat This, Not That app, available iPhone users. Don’t have an iPhone, the book is available through Amazon, and offers hundreds of simple food swaps that can make a difference on your waistline.