Healthy Eating Cheat Sheets

Healthy Grocery store list

Below are healthy foods that you can incorporate into your diet. Try to make your plate 1/4 plate lean protein, 1/4 plate complex carbohydrates, and 1/2 plate non-starchy vegetables.

PROTEIN
  • Chicken (skinless)
  • Turkey
  • Fish (salmon, tuna)
  • Lean beef (90/10)
  • Sirloin
  • Pork Loin
  • Eggs
  • Dairy
  • Venison
  • Beans (black, pinto, kidney, etc.)
  • Lentils
  • Quinoa
  • Nuts and seeds
Carbohydrates
  • Whole wheat bread
  • Whole wheat crackers
  • Whole wheat pasta
  • Oatmeal
  • Brown rice
  • Bulgur
  • Quinoa
  • Whole Wheat couscous
  • High fiber cereal
  • Starchy vegetables (potatoes, corn, peas, beans, and winter squash)
  • Fruit (apple, banana, orange, strawberry, blueberry, pear, grapes, etc.)
  • Dairy
Non-Starchy Vegetables
  • Spinach
  • Kale
  • Collard greens
  • Cabbage
  • Asparagus
  • Green beans
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Eggplant
  • Cauliflower
  • Mushrooms
  • Tomatoes
  • Onion
  • Bell peppers
Heart Healthy Fats
  • Olive oil
  • Avocado oil
  • Avocado
  • Olives
  • Nuts and seeds
  • Natural nut butters (peanut, almond, etc.)
  • Flax and chia seeds
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Healthy gas station snacks

When you're on the road for a long period of time, odds are you're going to get hungry at some point. But the further you drive, the fewer eating options you'll notice you have, and when your stomach does start to growl, the nearest gas station may be your only option.

Though gas stations may be famous for their slushies and lukewarm hot dogs, there are actually a number of healthy snacks that they also offer. Whether you're on a road trip, or you need a bite ASAP and a gas station is just what happens to be nearest, these are some healthier options at gas stations.

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1. Protein bars

If you'd rather not deal with hunger pangs throughout the rest of your time on the road, you're best off picking up a protein bar at the nearest gas station. Of the different brands you'll find at most stores RX Bars, Lara Bars, and KIND bars are a great choices. All these bars come in a bunch of different delicious flavors and they'll keep you full for longer thanks to all the protein, healthy fats, and fiber they contain. When looking for protein bar options look for a short ingredient list and a low sugar content.

2. Air-popped popcorn

Popcorn may be a movie snack, but it also tastes great when you're driving. I recommend picking up brands like BoomChickaPop. Popcorn is a whole grain, so it is filling and nutritious. There is 3 grams of fiber from a 3 cup serving!

3. Dry-roasted/unsalted or lightly salted nuts

A good source of healthy fats and protein. Raw or dry-roasted nuts make a great, long-lasting snack when you're on the road. Try to stick to flavors like unsalted or lightly salted. Try to stick to a serving size (1/4 cup).

4. String cheese

String cheese is not just for kids! Not only is string cheese fun to eat, but it also contains calcium, protein, and is pre-portioned for you. At the gas station, Organic Valley Mozzarella Stringles is a great option!

5. Non-starchy vegetables

Non-starchy vegetables are a great way to increase your fiber intake and consume vitamin/minerals. You can pair vegetables with dip (hummus, bean dip, ranch, etc.), but try to stick to a serving size.

6. Hard-boiled eggs

Hard-boiled eggs may seem basic, but they can be exactly what you need to feel satisfied, because each egg has about 7 grams of protein.

7. Sunflower seeds

If you want a salty snack with lots of crunch, are a great option! Not only are they filling from the fiber, protein, and healthy fats but the seeds are also rich in vitamin E.

8. Bean chips

If you love crunchy, salty snacks, you'll adore chips made from beans. Beanfields are a great brand! You can normally find them at gas stations. They contain more protein and fiber than your typical potato chip, therefore, are more filling and satisfying.

9. Fruit (bananas, apples, etc.)

Bananas are a quick, nutritious, and affordable source of energy. With 3 grams of fiber and 422 mg of potassium per serving. Bananas can help promote digestive health. So if you're prone to traveler's constipation (sitting still on a road trip can make it happen to the best of us), try a banana. Pair it with natural peanut butter for something even more satisfying.

10. Hummus and pita chips

Sabra's hummus snack packs are a great option because it pairs hummus and pretzels. There is 11 grams of protein from this snack, which helps to keep you satisfied.

11. Roasted edamame

These are crunchy, flavorful and nutritious! Edamame are a great source of plant based protein. For 1/3 cup there is 13 grams protein and 11 grams carbohydrates.

12. Roasted chickpeas

Similar to roasted edamame, these are also crunchy, flavorful and nutritious. These are also a great source of plant based protein.

When Eating at Fast Food Restaurants

  • Choose grilled or baked options.
  • Focus on lean proteins- chicken, turkey, salmon, and/or tuna.
  • Avoid fried and breaded foods.
  • Can avoid both hamburger buns or take one bun off. Can ask for a lettuce wrap.
  • Switch out fries for a salad, roasted vegetables, and/or fresh fruits.
  • When getting a burger, stick to one patty.
  • Avoid extra cheese and bacon.
  • Watch potion sizes. Opt for a small instead of a large.
  • Watch condiments. Mayonnaise is high in fat so try to limit to 1 tbsp.
  • Avoid sugary beverages.

Non-Perishable Items for the Truck

  • Canned or dried beans-reduced sodium or no salt added.
  • Whole wheat pasta, whole wheat bread, whole wheat tortillas, whole wheat crackers, brown rice (can be minute), old fashioned rolled oats, quinoa, lentils.
  • Canned chicken, tuna, sardines (in its own water).
  • Extra virgin olive oil and/or avocado oil.
  • Garlic powder, onion powder, chili powder, cumin, cinnamon, and black pepper.
  • Powered peanut butter.
  • Natural peanut butter or natural almond butter.
  • Unsalted/lightly salted nuts.
  • Protein bars or granola bars. Focus on sugar content and less ingredients. Examples- Rx Bar, KIND bar, Lara Bar.
  • Granola- be aware of sugar content.
  • Trail mix- be aware of chocolate that may be added (chocolate chip, M&Ms, etc.).
  • Beef jerky- be aware of serving size and sodium content. Watch sugar sweetened beef jerky like teriyaki. Examples- Epic beef jerky.
  • Popcorn- avoid/limit buttery or sweet popcorn (like kettle corn).
  • Balsamic vinaigrette or salad dressing (low in sugar and fat).

Perishable items for the truck

  • Frozen fruits and non-starchy vegetables.
  • Leafy greens. Keep leafy greens in an air tight container with a paper towel on the top and bottom of greens to absorb moisture. This will help keep the greens from wilting.
  • Fruits that don't have to be refrigerated- apples, pears, clementines, oranges, kiwi, bananas, avocado, mango lemons, limes.
  • Low fat dairy products (reduced fat or nonfat) cheese, yogurt, and/or milk.