Fast food or gas station treats are the traditional focal points of the American Road Warrior diet. But just because you need something portable and light, you do not have to give up all your normal healthy eating habits.
"The word snack is not synonymous with junk food," says Dena Champion, dietician at The Ohio State University Hospital Wexner. In fact, she often replaces the term with "minimal food," suggesting a more nutritious selection.
What makes a solid mini meal on the go? Foods that mix complex carbohydrates and protein. "Carbohydrates are an energy source and the protein helps make you feel full and satisfied," she says.
With these nutritious, packable snacks, you can protect your waistband and silence your grumpy bowels for a few hours of driving.
Some of the best snacks on the street include stomach-filling protein, a small amount of healthy fat, and some complex carbohydrates to feed your hunger and energy. Jennifer Koslo., RD, sports nutrition expert and owner of Koslo Nutrition Solutions.
This combination of mozzarella and apple offers you these three must-haves, says Koslo.
2. Beef cured beef
"Protein is the nutrient that most satisfies hunger," says Koslo. And while a lot of preservatives and sodium are on offer in many convenience stores, health food stores or organic foods usually have a healthier selection with fewer ingredients.
Jerky also does not increase insulin levels in the blood, suggesting your body should store fat, explains Jeff Volek, Ph.D., RD
3. Carrot Bars or Grapes
Much of the street eating is triggered by boredom – more to pass the time than to really eat something. With both options you can fill up your mouth for miles without guilt or paraphernalia, says Stephanie Maxson, MS, RD, a clinical nutritionist at the University of Texas MD Anderson Cancer Center.
Bonus: The Crunching of Bites and Chewing the Carrot Bars will probably help you stay awake and alert, adds Maxson.
4. Hummus and Paprika Strips
Koslo says that in addition to protein, hummus is a good source of B vitamins such as folic acid, which has been proven to fight off prostate cancer.
The pepper strips contain much soluble fiber that will help you digestion and phytonutrients that your body needs – but probably not enough of it.
Just do not take the microwaved grade coated with chemicals. Naked cores popped onto the hearth are a good source of digestive fiber, antioxidants, and complex carbohydrates that provide energy, says Maxson.
6. Greek yogurt
Greek yogurt, a protein powerhouse, will satisfy you until the next refueling, Koslo says. Add nuts or fruits for energy, fiber and healthy nutrients.
7. Hard-boiled eggs
Hard-boiled eggs are easy to transport and eat behind the wheel. They contain a lot of protein.
Combine them with the complex carbohydrates and nutrients, such as a wholegrain pita, and you. & # 39; I feel full for hours and full of energy.
8. Peanut Butter
Companies now offer take-away nut butters to easily distribute vegetables or whole wheat toasts while traveling. You can even make a classic PB & J sandwich. Pay attention to the jelly portion. Fruit spreads do not offer much more than sugar. They want more peanut butter, a healthy source of protein and fat, as a jelly to stay full, Koslo says.
9. Sunflower Seeds
Most seeds are a good source of healthy fats, according to Maxson. And sunflower seeds also contain heart health-promoting nutrients like magnesium.
Oatmeal is rich in fiber and complex carbohydrates and will keep you satisfied on long journeys. Make overnight a container of oats or oatmeal protein balls made from peanut butter, spices, and dried fruits. You can even buy pre-made oatmeal, made only from oats, cinnamon, raisins and dates.
11. Chickpea snacks
Sometimes you need something that looks like a snack. Made from chickpea flour, these chickpea puffs are perfect for gluten-free diets and contain 7g of protein per serving.
Dieticians with low carbohydrate content can eat a few gherkins with sliced turkey. The protein will fill you up, and the gherkins make a spicy crunch with very few calories or carbohydrates.
13. Made in Nature Organic Energy Balls
These snacks are made from cranberries, dates, figs and nut butters and contain a good blend of fat and carbohydrates to energize you.
14. Whole Grain Crackers
Whole Grain Crackers are a staple for the road, says champion. Use something like WASA as a base, then add cheese, delicatessen or nut butter on top.
The days when you needed a can opener to break open a can of tuna are over. Now available in sachets and flip-top containers, this protein-packed food is perfect for travel. Also, you will not even need mayo as you will find tuna flavored in buffalo, basil or sundried tomato varieties.
16th RX Bar
Most are loaded with sugar. However, if you are on a long car ride without a snack, look for convenience store options with very few ingredients, such as: For example, an RX bar, champion advises.
17. Protein Shakes
Ready-made protein drinks are available at most gas stations. Look for options that contain only a few ingredients and use whey protein isolate when you eat dairy products.
18. Flavored or bubbly water
Skip the soda and choose water. If you need something more exciting, there is flavored collagen water as well as bubbly, yet h20, which uses natural flavors instead of sweeteners to enhance the taste. Or you can make your own sparkling water with a household carbonator like Aarke to save costs and plastic waste.
19. Perfect Bars
According to Elizabeth Shaw, R.D., perfect bars are made without preservatives or questionable ingredients. They are also available in flavors such as birthday cake and chocolate walnut brownie.
Packaged with healthy fats, fiber and proteins, nuts are the perfect portable snack. Many come spiced up, which are perfect for themselves. Or try champion's strategy: Throw in your favorite nuts with dried fruits and wholegrain cereals to make your own Traildrink. Markham Heid