How to Indulge in Gas Station Goodies... Without the Guilt

When my husband picks our boys up from school, it is tradition for him to bring them something from the gas station. They think this is the best thing ever.

I’m not going to lie… I don’t totally condone this activity. 

However, this is a guilty pleasure that they bond over, so stay out of it…well try to at least.

I work hard to educate our boys food and nutrition. Learning to make decision on their own about what goes in their body is important.

Then, when working with a client last week it dawned on my that my boys aren’t the only ones who are fond of gas station goodies.

As summer wraps up, I think of the numerous families who stop at gas stations for snacks (and well gas) along their travels.

So below I have created a guide for you when then gas station snack attack calls

Now, this topic can get very complicated as there is A LOT added to processed foods.  So, I have simplified it with some basic labels to look for, ingredients to avoid, and some good options available in most gas stations. 

A small disclaimer….

Short of the few pieces of fruit you may find, there isn’t much you will find at a gas station that isn’t highly processed and is truly nutritious.  That said,use this as a “better than the alternative” guide.  Not as a “hey, I can grocery shop at the gas station” guide.

For your on-the-go convenience, I have created a compact PDF for you to keep in your car for reference.

Get yours here.

Things you want to see on labels:

·         Organic

·         Non-GMO

·         No hydrogenated oils

·         Six ingredients or less

·         Ingredients you can pronounce

·         No label because it’s a whole food 😊

 

Ingredients to Avoid (Not a comprehensive list, but a good start):

·         High Fructose Corn Syrup

·         Hydrogenated or Partially Hydrogenated Oils

·         Aspartame

·         Food Dyes

·         Monosodium Glutamate (MSG)

·         Sodium Nitrate

·         Potassium Bromate

·         Sulfur Dioxide

·         Sodium Sulfite

·         Butylated Hydroxyanisole (BHA)

·         Butylated Hydrozytoluene (BHT)

·         Oils (do your best, this can be tricky):

Soybean

Canola

Corn

Cottonseed

Sunflower

Peanut

Sesame

Rice bran

Better than the alternative choices:

·         Late July Chips (multigrain and regular is best)

·         Food Should Taste Good Chips

·         Annie’s Snacks

·         Sensible Portion’s Veggie Straws

·         Skinny Pop

·         Snyder’s Pretzels

·         Snack Factory Pretzels

·         RxBars

·         Nature Valley Bars

·         Kind Bars

·         Nuts and Seeds

·         Trail Mix

·         Naked Smoothies

·         Munk Pack Complete Cookie

·         Lenny and Larry’s Complete Cookie

·         Fruit (be sure to wash anything without a peel)

·         String Cheese

·         Waters

·         Unsweetened tea

·         Sparkling water

·         Kombucha (I was pleasantly surprised to find this!)

Overwhelmed?

Tell me about it…

You can’t unknow this stuff!

That list of ingredients to avoid can make it feel impossible to enjoy a snack.  But knowledge is power, and it is my mission to empower you to feel amazing.

Do the best you can and move on.

There are a few apps out there now that help you navigate through shopping for clean foods.

Here are a couple I have tried:

Open Food Facts

Sift Food Label

The easiest thing to do?

Plan ahead!

Have whole food options ready to go.

Truth be told, my family gets gas station snacks. 

In fact, when we are traveling my boys give me that “you best be joking option” when I offer them a fig or homemade date square. 

Don’t beat yourself up!

You’re do the best you can and that’s amazing. 

One more small tip of the trade before you head out. 

Have you ever finished a road trip and you just feel gross and sluggish?

Upon embarking on gas station snacks be mindful of how many carbohydrates vs. protein you are taking in.  High carb snacks, especially when you are using much energy, can make you feel like a sloth or worse. For me, I get very ornery… which my family loves.

Can you think of someone who could use this guide?

Share the love!

Now I want to hear from you….

Comment below with your favorite gas station snack!

Here’s to healthy snacking!

In love and health,

Meghan

 

Meghan Seremak1 Comment