If you plan on any travels this fall to get out and see the autumn colors, chances are you’ll be patronizing a convenience store somewhere along the way. Convenience mini-marts are ready and willing to serve you a wide variety of snack foods. That’s a lot of tempting potato chips, candy, beer, and extra-large fountain drinks! So is there any hope for a wise food purchase at a mini-mart? Read on…Are You Really Hungry?
We go to convenience stores because they’re convenient…but are you really hungry for whatever it is you’re shopping for? Snacking can be part of a healthy eating plan, but that is only true if you snack wisely. Healthy snacks can help maintain blood sugar levels, reducing the highs and lows in energy that might happen otherwise, while also reducing your appetite so that you don’t over-eat a less desirable option. Which foods at a convenience store constitute a good snack? Look for the following:
Less Processed: Processing generally involves refining the original food source, which many times eliminates or reduces many of its healthful properties. However, there are varying degrees of processing among products. For example, a fresh apple is an unprocessed food, while apple juice is extremely processed. On the other hand, fresh peanuts are not processed, while peanut butter is; however, peanut butter still contains all edible parts of the plant, including beneficial fibers and healthy fats.
Dietary Fiber: Fiber offers numerous health benefits, such as digestive health, weight loss/maintenance, and blood sugar control. Foods containing dietary fiber (like fruits, vegetables, and 100% whole grains) also generally contain other healthful properties, such as higher levels of certain vitamins and minerals. Apart from any available fresh produce or whole grains at convenience stores, higher-fiber foods at mini-marts may likely contain fiber that has been artificially added. But that may be better than no fiber at all…
Satiety (from protein, good fats, and fiber): You want your snack to tide you over until you are able to eat a “real” meal. Processed carbohydrates (like chips and doughnuts) don’t satisfy you for long; however, foods with protein, fiber, and good (unsaturated) fats take longer to digest. This means your energy is more likely to last hours rather than minutes. Choosing products like small servings of nuts or high-fiber protein bars can help curb your hunger without wrecking your waistline.
The SHORT Shopping List
Fresh produce is a nice option that has become more common in convenience stores, yet, it is typically pricey and not always the “freshest” looking. Here are some other, “healthy” (relatively speaking…)
items you can easily pick up in most convenience stores:
Water: Always a good choice for hydration on the road. Probably the most healthful item you can purchase there.
Protein bars: Look for a higher protein-to-fat ratio. Beware of “energy” bars that are predominantly sugary treats. Try to find one that also contains dietary fiber.
Nuts: Almonds, walnuts, & peanuts in small serving-size packets.
Dried fruit: These do have a higher concentration of sugar/calories than their fresh counterparts, so eat with restraint. For example, a cup of grapes at only 60 calories will fill you up faster than a handful of raisins at twice that calorie count. Still, the nutrients and fiber are present in dried versions.
Oatmeal packets: If you can get hot water at the coffee station, you can make a healthy, cholesterol-reducing snack.
Protein drinks: Be sure to check the ingredients and nutrition label for relative sugar and fat content, which can sometimes be high for just a snack.
Peanut butter: Look for the kind with no hydrogenated oils and stick to the tablespoon serving size or less.
Vegetable drinks and 100% fruit juices: Although processed, these are better choices than soft drink alternatives.
Whole grain crackers or breads: Try for 100% whole grain and avoid hydrogenated oils, excess salt and/or sugar.
Snack marketers really do their best to tempt you by offering “no fat”, “no sugar added”, or even “organic” to their labels. These words do not connote true health and often serve as a license for us to overeat otherwise UN-healthy products. Instead, consider the degree of processing, the fiber content, the protein, the fat source and total calories as you make the best snack choices.
Written by Lee Murphy, MS-MPH, RD, LDN
Photo by Jimmy Chiarella
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