Five Healthy Truck Stop Grabs

Growing up, I remember hopping on my bike to take a daily trip to the gas station near my house to buy candy during summer break.  It was like my own personal candy factory!  It had every type of crazy gum, sugar stick, and chocolate bar I could ever want.  With a metabolism that is now non-existent and the fact that as a kid I biked everywhere, it didn’t matter what I ate, so as long as I could dig the coins out of the couch cushions, I went to town!  For the average driver, however, the “gas station” or truck stop is a necessary daily stop and unfortunately, can be the source of major temptations. 
 

I will give truck stops credit; on my last road trip I saw many more healthy options than I feel I’d ever seen before, but they can be somewhat hidden.  Here are five ideas you should be able to find at most truck stops.  My first option will always be fruit and I’ve started seeing it at the cash registers.  But the below list has been compiled with the thought fruit is not always available. 

• Light Dairy.  Look around for a light yogurt.  If you can find yogurt, it will give you a serving of your daily dairy and should also take the edge off of your hunger while giving you a bit of sugar.  You could also look for a low fat string cheese.  Cheese can be a very good filling food to help tide you over.  Cheese can also be high in fat though, so just be sure to eat it in moderation.
• Pretzels.  Watch your portions on this one, but I have found it to be a nice choice to munch on, too easy in fact.  I don’t suggest sitting with a large bag open on the seat next to you because before you know it, the bag is gone.  The good thing about pretzels is you can take your time in eating them.  The bad thing is you can lose track of how many you’ve eaten!  Make sure to portion it out before you start eating.  Also be sure to have some water on hand, as the saltiness will probably make you a little thirsty.
• Sunflower Seeds/Nuts.  This option is good for many reasons.  Those little seeds and nuts are packed full of protein, good oils, and healthy fats, but again, moderation is key.  Even healthy fats are unhealthy when eaten in large quantities.  Be sure to choose unsalted nuts and seeds.  Go ahead and throw some of these nuts or seeds on the yogurt you bought earlier too to add a little crunch.
• Beef Jerky.  This is a good source of protein and usually a very good one to quell those hunger pangs.  It’s not recommended to consume much of this on a daily basis because of the sodium levels.  If you can find Turkey Jerky, it’s even better.  Combine this with a little cheese to round it out.
• Turkey Sandwich.  There are usually some prepared sandwiches in truck stops now.  A turkey sandwich, with a little mayo and some mustard, is a great option.  Sliced chicken is always good too.  Stay away from egg or chicken salad sandwiches as they tend to be fatty choices depending on how they were prepared.

A note about fiber, granola, and protein bars.  These can be good options, but tend to be high in sugar and carbohydrates.  If you want to go this route, you will need to really read the labels.  You’ll usually want to skip the ones with peanut butter.  Watch for the ones made primarily with nuts and fruits as these are healthier and have less sugar.

There is also a good series of books out there that can be helpful called Eat This Not That.  They are generally not big books so they won’t take up much room in your truck.  They will have good suggestions for you when you’re in a pinch.  You can also check out the previous Team Run Smart article “Eat This, Not That at the Truck Stop” for other recommendations for healthier choices from the fast food restaurants adjoined to Truck Stops.

Whatever you choose, just be mindful of it.  Sometimes it’s good to splurge a little, but I stress a little.  I like to have chocolate covered raisins or nuts occasionally to make me feel like I’m having a candy bar!  If you allow yourself to have something “unhealthy” every once and a while, you’re less likely to completely blow it later.  I break it down and allow myself two splurges a week.  I have found for me, it allows me to mentally stay on track, while still enjoying the world around me and not feeling deprived.  See what you can find at your next stop!