We tend to think that "freshly" made or hot foods might fair better than mass-produced, pre-packaged foods like chips and candies. But if it doesn't have a label -- like many of the hot dogs, sandwiches, and donuts sold at quickie marts -- we have no way of knowing what we are putting in our bellies, says Koff.
So, for example, that turkey sandwich you think is healthy because it's on whole grain bread might actually be as bad as a burger if you account for the amount of mayo or trans fat-filled spread that's on the bread. If that sandwich still looks like your best option, Koff suggests tossing the side of bread with spread and rebuilding your sammy by splitting the dressing-free piece of bread in half. You'll save up to 250 calories and 12 grams of fat.
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Rule No. 5: Choose FRS instead of Naked Juice
FRS only has one serving per bottle (ideal for portion control) and provides 25 grams of protein and 11 grams of carbs. One bottle of Naked Juice Protein Zone has two servings per bottle at 16 grams of protein and 34 grams of carbs in each serving. Koff says that means you'll have to limit yourself to drinking about a quarter of it every three hours (because ideally, you only want to consume 15 grams of carbohydrates every three hours). And let's be realistic, no one is going to do that.
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Rule No. 6: Choose Baked Kettle Chips instead of Pringles
"Kettle chips are your better option because they are made from actual potatoes," says Koff. Most other potato chips, like Pringles and Cheetos, aren't made from whole potatoes and have a laundry list of added ingredients and flavoring. "You want to see potatoes, salt, and oil -- and that's it -- in your chips," says Koff.
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Rule No. 7: Go for Greek yogurt instead of Yoplait
Greek yogurt, like the Chobani strawberry variety, has 140 calories, 20 grams of carbs, and a whopping 14 grams of protein. Compare that to Yoplait Original, which has 170 calories, 33 grams of carbs, and a measly 5 grams of protein. Because it's a great balance of healthy carbs, fat, and protein, Koff calls Greek yogurt a great "all encompassing mini meal."
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Rule No. 8: Reach for foods that take work
It's a simple concept that's very effective: The longer it takes you to eat something, the less you'll end up eating. So rather than the bag of pretzels or M&Ms that are all too easy to shovel in, opt for snacks like pistachios in the shell or string cheese. You'll have more time to savor your food and end up eating fewer calories in the long run.
Oh thank heaven for 7-Eleven. It's fast. It's convenient. It makes any road trip with screaming kids somewhat bearable.
Unfortunately, if you don't have the willpower to avoid the chip and candy aisles -- and of course, that delicious Slurpee machine -- those quickie mart pit stops could cause you to pack on some serious pounds.
To help make eating on the go a little less diet wrecking, we asked Ashley Koff, RD, a celebrity dietitian and author of "Mom Energy," to go shopping with us at our local 7-Eleven. She happily accepted the challenge.
And trust us, it was quite a challenge. Because convenience stores are, to put it bluntly, fat traps. With their "freshly baked" donuts, hot dogs, and endless amounts of pre-packaged snacks, it's hard to find something remotely healthy to choose when you're looking for a quick bite. Until now.
To avoid the common pitfalls dietiers -- or anyone trying to eat healthy -- will face at quick-stop shops like this, read on. Luckily, when you're armed with Koff's sneaky tricks, you can pull up without packing on any unwanted pounds.
