With the summer months around the corner, you may already be in full swing planning your summer adventures. I used to think that pre-packaging snacks and meals for the long car ride was my only way to avoid copious amounts of fast food. But with most gas stations and convenience stores stocking far more healthy options these days, you can pull off a healthy snack when you are on the road.

With a bit of knowledge and foresight, it’s relatively easy to find decent snacks at the gas station during a fill-up.

With a little more effort, it’s even possible to pull off a healthy, albeit “snacky,” meal. In order to feel full and satisfied for more than a few minutes, look for foods that have a mixture of protein, fiber, and healthy fat. Then, when searching for a suitable protein, look for things like hard-boiled eggs, greek yogurt, jerky, and assorted nuts or peanut butter.

Fiber-rich foods that should be easy to find include fresh, whole pieces of fruit and pre-sliced and pre-packaged vegetables. Whole-grain crackers, popcorn, and oat or nut-based granola bars are also great options.

To round it out with a healthy fat, you can grab an avocado or even individual packets of guacamole. If you haven’t grabbed nuts yet, this is also a great reason to. Nuts have a lot of healthy fats that can keep you feeling full for longer.

When you’re walking the aisles looking for a beverage, stick to a tall bottle of water some unsweetened tea if you’re craving something other than water. Staying well hydrated contributes to alertness while driving and also proper digestion.

If you are purchasing something pre-packaged, take a glance at the food label and ingredients list to make sure you aren’t getting more than you bargained for. Even foods that look healthy may not always be what they seem. That fancy fruit smoothie likely will be loaded with added sugar — it may taste great going down but will ultimately leave you reeling from that familiar sugar crash.

If you struggle with road trip-induced bloating, it can be wise to note that certain foods—though they are healthy—can be a culprit for excess air in the stomach. Watch out for legumes, some nuts, apples, and carbonated drinks.

I always steer clear of (but are not limited to) sugary beverages, doughnuts, hot bar items, and candy. On the note of candy, though, I do like to grab a dark chocolate bar to nibble on when I want a little something sweet.

Cravings are something we all experience. While a desire for your favorite Thai restaurant doesn’t always have a deeper meaning, our cravings can sometimes also communicate more to us.

Sometimes cravings can be our body’s way of telling us what we’re lacking. Deciphering these clues will give much insight into what’s going on inside of your body and how you can fix it.

What do your biggest cravings mean? Let’s dive in…

Craving Something Salty

Whether it’s fries, chips, or pretzels you’re dreaming of, you may be surprised to learn that your body could be a little dehydrated. The best way to tackle this is to have some water. Salty cravings also can indicate a need for calcium, but if you indulge in this, you’ll only temporarily raise calcium levels in your blood.

After ensuring you’ve had some more water, your best bet is to feed your body healthy foods with calcium. Grab a yogurt from the fridge, have a handful of raw almonds, or enjoy tofu topped with sesame seeds and green onions to tackle this craving and give your body what it’s asking for.

Chocolate, Chocolate, and More Chocolate

Do you feel the need for something sweet? When you’re craving chocolate, you likely need more magnesium. While it is common around your period, your body can also exhibit these signs of magnesium deficiency any time in the form of headaches, irritability, and fluid retention.

While enjoying some dark chocolate is enjoyable, you may also want to see how your body responds when you give it more natural magnesium forms. A spinach salad topped with nuts and seeds can help you get back to balance, as can enjoying a hearty soup full of legumes.

Craving meat?

If your body is craving meat, it could be signaling that it needs more iron. You can also get iron from fresh fish and poultry for those of you that don’t eat red meat. For the completely meatless options, you have tofu, lentils, kidney beans, cashews, almonds, pumpkin seeds, sunflower seeds, oatmeal, dried apricots, raisins, mushrooms, and potatoes can all give your body the iron it needs. Plant-based iron sources are harder to absorb, but you can help your body by pairing it with foods with plenty of vitamin C.

When it comes to cravings, it’s often your body’s way of telling you that you’re missing an essential nutrient.

It always helps to take in plenty of water, but when that craving is still sticking around, you may want to try these ways of getting your body what it needs and seeing if that kicks your cravings to the curb. 

Are you a snacker in between meals? More often than not, you’ll need a small snack in between your three larger meals to keep you sustained throughout the day. This will help your blood sugar stay balanced, which also helps with mood and energy. But the thing is, if you take a stroll down the snack aisle at your local grocery store, you’ll find a lot of pre-packaged foods that aren’t very beneficial to your health.

There’s an equation you can use to make sure you are snacking in a way benefits you the most. After all, you’re less likely to overeat or crash during the day when your body has a steady stream of nutrients to power you through.

Here are some essential snacking tips to help keep you sustained throughout the day. 

Healthy fats

Healthy fats can help you feel satiated and sustained throughout the day.
They help balance blood sugar levels, keep inflammation low, and help you feel better overall. Among the best healthy fats for snacks are nuts. Not only are they loaded with healthy fats, but they’re also packed with fiber, protein, and minerals.

Even a pure nut butter would work, smeared upon slices of apples, celery, or packed in your favorite smoothie. If you have nut allergies or just plain don’t like them, turn to avocados for your healthy fat. Mash up an avocado with lime juice and salt and pepper, then dip in your favorite veggies and enjoy.

Fiber

Fiber is something we typically don’t get enough of, even when we primarily focus on eating healthy meals. Being mindful of your fiber intake, especially during snack time, can help you feel satisfied between meals and regulate your digestion.

Simple snacks like apples, pears, berries, seeds, and carrots have lots of fiber. Add a little hummus to your veggies, and you’ll feel full enough to keep going until dinner.

Protein

When you put protein on your snack plate alongside that healthy fat and fiber, you’re going to be setting yourself up for a snack that’ll leave you feeling satisfied. Try mixing in your favorite protein powder with your favorite fruits, spinach, and nut butter. Avocado goes great in smoothies, as well. You’ll have a quick and delicious snack, and you’ll feel fulfilled until your next meal.

Shifting the way you think about snacking can be simple and create significant results. If your typical snacks aren’t keeping you satiated, take a look at what’s on your snack plate and make some adjustments.

By incorporating healthy fats, fiber, and protein into that snack, you’ll be much more likely to have a snack that’ll sustain you.