Gas station snacks have a bad reputation. And to be fair, aisles full of chips, candy bars and soda aren’t exactly anyone’s idea of nutritious.
But if you’re on the road, in a rush or just need something quick, you might have more healthy options than you think.
“When we buy food at a convenience store, we tend to be more focused on what we crave rather than what we need, and that’s a recipe for poor decisions. But with a few small adjustments, even rushed snacks can become more balanced,” says Ulysses Wu, MD, with Hartford HealthCare. “It might not be perfect, but if you combine the right nutrients you can get more energy and fullness than you might expect.”
Here’s how to upgrade some of your favorite gas station snacks.
1. Chips: Add protein and fiber
We all know chips are delicious and convenient, but on their own, they don’t offer much in the way of nutrients.
“Snacks that are mostly refined carbohydrates and fats tend to digest quickly, which can leave you feeling hungry again soon after,” Dr. Wu says. “Adding protein or fiber helps slow digestion and keeps your energy more stable.”
But if it’s just not possible to skip the chips, the next best thing is to balance them.
“When you pair a snack like chips with a protein source, you create a more complete option that supports satiety,” he adds. “That can help prevent overeating later.”
Upgrade it: Pair your chips with string cheese, a hard-boiled egg or a small pack of nuts. Or if you’re looking for some volume, pick up a microwavable chili or soup.
> Related: 8 Heart-Healthy Snacks to Keep You Going
2. Candy bars: Add protein or healthy fat
Let’s face it, sometimes you just need a sweet treat. The key is to prevent the sugar crash that tends to comes later.
“Candy bars are typically high in added sugar and low in nutrients, which can lead to a quick spike and crash in blood sugar,” Dr. Wu says. “That’s often why you feel tired or hungry again shortly after.”
Luckily, you don’t have to skip sweets entirely.
“Balancing sugar with protein or healthy fat can help slow absorption and reduce that crash,” he notes. “Better yet, you can get that sweetness from healthier options, like Greek yogurt or fresh fruit.”
Upgrade it: Pair a smaller candy bar with nuts, yogurt or even a piece of fruit. Although higher calorie, certain protein bars can also be a good option as they tend to be more filling.
> Related: 10 Dietitian-Approved Snacks for Diabetes
3. Hot dogs: Add something fresh
Those rotating hot dogs? They’re tempting for a reason. But they also tend to be high in sodium and low in fiber.
“Highly processed foods can be convenient, but they often lack the nutrients that help you feel satisfied,” Dr. Wu notes. “Worse, processed foods have also been linked to an increased risk of cancer. But if you just can’t say no, try adding some fresh components to balance out the meal.”
But a small, healthy addition can go a long way.
“Even a simple side like fruit or a salad can help round out a heavier item,” he adds. “It introduces fiber, vitamins and hydration.”
Upgrade it: Grab a hot dog, but add a fruit cup, a small salad or sliced vegetables.
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4. Sweet drinks: Reduce sugar
A soda or sweetened iced tea might feel refreshing, but it can work against your energy levels.
“Beverages with added sugar can contribute to those rapid changes in blood sugar, which may lead to fatigue,” Dr. Wu says. “They also don’t provide any satiety to help you feel full or nourished.”
Hydration plays a bigger role than most people realize.
“Drinking plenty of water can greatly improve your focus and energy,” says Dr. Wu. “But by drinking sugary beverages instead, you’re losing out on those benefits.”
Upgrade it: Swap for water, sparkling water or unsweetened tea. Try keeping a reusable mug in the car, which allows you to use plenty of ice and have a fresh drink on the go.
> Related: 6 Dietitian-Approved Snacks That Taste Great Too
5. Pastries or baked goods: Add protein
Muffins, donuts and pastries are everywhere, and they’re especially tempting on the go. But they’re also heavy on refined carbs and sugar.
“Surprise, these foods are likely to cause that same rise and crash in blood sugar,” says Dr. Wu. “They’re likely to leave you feeling more sluggish than you were before you had them.”
But adding some protein to the snack can be a huge upgrade.
“When it comes to pastries, the best choice is generally to skip them,” says Dr. Wu. “But if you’re going to have one anyways, try to pair it with protein to make it a functional snack, and help prevent you from reaching for more a few minutes after you’ve eaten.”
Upgrade it: Crumble up a pastry into a Greek yogurt or have it with a protein shake.
> Related: The 9 Foods Nutritionists Always Have in Their Grocery Carts
Don’t let gas station snacks derail your health goals
Gas station snacks can be tempting. And like most tempting snacks, they should be enjoyed in moderation.
“On the road, it’s easy to get into this sweet-salty cycle, where you end up eating something salty and washing it down with a sugary drink. But these snacks tend to be devoid of any nutrients, they’re really just empty calories. Whenever you can avoid them, you should,” Dr. Wu urges.
But when you’re in a pinch, you can still enjoy a gas station snack without letting your diet take the hit.
“Gas stations aren’t exactly known for their nutritious foods, but there are some healthier options there. You might be able to find some pieces of fresh fruit, Greek yogurt, protein bars, beef jerky or sunflower seeds, to name just a few,” says Dr. Wu. “Or even better, just keep a supply of your favorite nonperishable snacks in the car.”
At the end of the day, one food choice doesn’t have to impact your whole diet.
“Everyone has the occasional cheat day or cheat meal,” says Dr. Wu. “The key is not to let that become something bigger. If you eat a pint of ice cream from the gas station, don’t throw your hands up and give up on your healthy habits altogether. Instead, identify the triggers that got you to that point, and put your nutrition back in focus tomorrow. Those small changes will eventually turn into a healthier lifestyle.”
