In a pinch for some nourishment but the only thing close to you at the moment is a convenience store or gas station? Fear not as we have came up with some grab-and-go options as well as some strategies to help you make healthy choices!

• String cheese– Go for one that is made with reduced fat milk and its string form makes it easy to snack on while on the run.
• Hardboiled eggs– Hardboiled eggs are such an easy and cheap protein to munch on and many gas stations sell them in pairs!
• Raw nuts– Raw nuts are the best choice to go compared to roasted ones so you don’t find yourself consuming lots of sugar, salt, or fats. Packed with protein and healthy monounsaturated fats, they’ll keep you satisfied and energized. Make sure to portion control as nuts are higher in calories.
• Sunflower seeds– Like nuts, sunflower seeds are also rich in protein and fats (plus B vitamins!) to keep you satiated to get through your day. Try to stick with seeds that are not roasted or salted to get the most out of them! Again, because they are calorie-dense, be sure to appropriately portion out your servings.
  
• Greek yogurt– Choose a plain Greek yogurt to make the most out of protein without unnecessary added sugars. Bulk it up by topping it off with fresh fruits, seeds, or nuts!
• Fresh fruit– Scoop up these nutrient-dense foods at the front of the cash register as snacks or light breakfast as they are filled with antioxidants and fiber.
• Hummus– You can easily find single-serving hummus cups which makes things extra convenient while being nutrient dense as the dip provides ample protein, fiber, and carbs. Sabra’s hummus cups with pretzels are an easy grab! Although pretzels may not be the healthiest pairing, they can be lower in calories compared to other snacks (e.g. trail mixes) and can work well if you’re in a bind.
• Baby carrots– Full of antioxidants and Vitamin A, pair this wholesome snack with hummus for an extra boost.

Ideally, we want to strive for more wholesome and less processed foods. But sometimes, it can be difficult depending on the setting which is why our next best tool is knowing how to read a nutrition label! When perusing different products, turn them around and read the label to see what as well as how much you really are eating.

For instance, some trail mixes seem healthy as they may be advertised as ‘low-calorie’. Sure enough, you turn it around and see this:

For just over an ounce of a serving, there is 11 grams of sugar in the trail mix. And this is where it is also important to take a look at both the ingredient list and the serving size! Even though the trail mix is composed of wholesome components like nuts, dried fruits, and seeds, it also includes evaporated cane juice (= unnecessary added sugar!).

Again, it is better to eat more from the earth and less from a box. But if you find yourself on the go, implement these small strategies to make the most out of your foods! 🙂