Healthy Snacking on the Road

Snacks are often associated with junk food-processed cakes, chips, cookies, and candy. Consuming these snacks, on a regular basis, can lead to a range of health issues and weight gain. Today, consumers are demanding better snack options and there are so many new healthy foods to choose from. Ditch the junk and focus on healthy snacking – snacking on foods that enhance your health.

Healthy snacking will:

  • Bridge the gap between meals to prevent hunger
  • Improve concentration for driving or the task at hand
  • Improve mood and avoid the “hungrys”
  • Maintain healthy blood sugar levels
  • Supply nutrients to enhance your diet and weight loss
  • Prevent overeating at the next meal
  • Provide a nice break and a delicious small meal

Try to include three key nutrients in your snacks:
1. Fiber
2. Healthy fat
3. Protein

Including these three will ensure you are getting a healthy snack that will satiate. Focus on including fruits and vegetables. According to the CDC (Centers for Disease Control) only 1 in 10 Americans eats enough fruits and vegetables each day. Snacking should work into your recommended daily calorie intake. Use the Rolling Strong application to ensure that you are staying within your daily targets.

Follow these guideline when planning your snacks:

  • Snacks are generally 200-300 calories.
  • Eat every 3 to 4 hours works to stabilize blood sugar and prevent hunger
  • Include a snack between lunch and dinner to help prevent overeating late in the day
  • Plan and package your snacks ahead of time (try the small snack bags)
  • Tread carefully with packaged food which are often high in fat and sugar
  • Read labels for calories, fat and sugar per serving and ingredients
  • Stick to 1 serving size for most foods
  • Opt for single serving containers when available (hummus, cottage cheese, cheese, peanut butter etc.)
  • Pack a small cooler, each day, with your snack, and have it within reach and ready

13 healthy snacks suggestions for drivers:

1. Apple and peanut butter (fiber in the skin of the apple, protein and healthy fat in the pb)
2. Yogurt with berries (check the sugar content of the yogurt)
3. Homemade trail mix (nuts, whole grain cereal, raisins, popcorn, a few chocolate chips)
4. Hummus and vegetables (carrots, cucumber, radish, celery, cherry tomato)
5. Low-fat , single serving cheese and whole grain crackers
6. Fresh fruit topped with granola (use granola as a condiment)
7. Guacamole and vegetables
8. Roasted chickpeas or edamame
9. Hard boiled egg and a slice of whole grain toast
10. Tuna in the pouch and whole grain bread
11. Low sodium, low sugar jerky and an orange
12. Cottage cheese and no sugar added pineapple
13. RX Bar (save this for when you need a packaged food)

Snacking can be a great way for you to maintain self-control at meals, include more fruits and vegetables in your diet, and enhance your overall health. Plan and prep your snacks for the week. Talk with your Rolling Strong Coach for more healthy snacking suggestions.

Christy Coughlin, Wellness Coach