How to make healthy food choices at the convenience store

Think about what you're looking for
Is it a snack or a meal choice you want?

"If you're looking for something to keep you going for the rest of the day, a bag of baked chips isn't going to cut it," says Faust. "It's definitely a better option than regular potato chips if you're in the convenience store and you're not that hungry, but craving something salty and crunchy."

If you're looking for something to keep you going for the rest of the afternoon or workday, try choosing from a variety of food groups, recommends Faust. If you're eating on the run, consider a small meal of cheese strings and vegetables, or yogurt and a granola bar. "Maybe even add a bag of unsalted nuts, but watch the portion sizes. Keep it to a handful; eating a whole bag of nuts can easily add 700 calories to your intake without you being conscious of it."

An individual size of cereal couples nicely with fresh cut-up fruits and/or vegetables, which are often packed in containers designed to fit nicely into your vehicle's cup holder.

Still want the chocolate bar and chips?
If nothing will satisfy you except for a bite of your favourite chocolate bar, there's still hope for eating reasonably well, says Thompson. "Most confectionary manufacturers are now doing smaller 100-calorie bars. They're not made with any kind of different ingredients; the portion size is just a little smaller."

Sample smart snacks
• Kellogg's Nutri-Grain Cereal Bar (Blueberry)
Per 37 gram bar:
Calories: 140
Fat: 3 grams
Protein: 2 grams
Carbohydrate: 26 grams
Fibre : 1 gram

• Taste of Nature Organic California Almond & Raisin Bar
Per 40 gram bar:
Calories: 170
Fat: 11 grams
Protein: 5 grams
Carbohydrate: 17 grams
Fibre: 3 grams

• Quaker Chewy Yogurt Granola Bar (Strawberry)
Per 35 gram bar:
Calories: 150
Fat: 4 grams
Protein: 2 grams
Carbohydrate: 26 grams
Fibre: 1 gram

• Baked Lays Original Potato Crisps
Per 28 grams
Calories: 110
Fat: 1.5 grams
Protein: 2 grams
Carbohydrate: 23 grams
Fibre: 2 grams

If you gotta-have-it snacks
• Nestle Aero Singles
Per 20 gram bar
Calories: 100
Fat: 5 grams
Protein: 2 grams
Carbohydrate: 12 grams
Fibre : 0 grams

• Pringles Original Snack Stacks
Per 23 gram package:
Calories: 140
Fat: 10 grams
Protein: 1 gram
Carbohydrate: 11 grams
Fibre : 1 gram

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