On The Bus

On the Bus

Finding flavorful, nutritious food on the road can be quite challenging. Here are a few tips to getting great tasting food right on the bus to help you feel and perform your best.

Plan Ahead!

Stock the bus with good food choices so when you get hungry, you have nutritious food available to eat. If you wait until you’re hungry to get food, you may end up at the nearest Hamburger Hut starving and ordering whatever they are serving.

Keep your fridge stocked with FRESH food.

Get rid of all of the questionable or unrecognizable stuff so you have room for edible food. To help keep track of when you stuck that burrito in the fridge, scribble the date on the item before placing it in the fridge (use gaffer’s tape if you need a quick label).

Rule of thumb for leftovers: Throw out prepared food items that have been in the fridge for longer than 4 days to prevent illness from these foods.

Some Bus-Friendly Food To Have On Hand:

Fruits

  • Strawberries

    High in vitamin C.
    1 cup fresh strawberry halves ≈ 90 mg vitamin C
    1 medium orange ≈ 70 mg vitamin C

  • Apples

    Can help reduce cholesterol and may promote lung health.
    Good variety to try: Empire apple–sweet and tart with a crisp texture.

  • Grapes

    Red and black grapes contain more antioxidants than green grapes.

  • Blueberries

    High in antioxidants, may help keep your brain healthy as you age

  • Bananas

    Portable energy, potassium, and fiber

  • Dried fruits:

    Raisins, tart cherries, cranberries

Vegetables

  • Baby carrots

  • Grape or Pear Tomatoes

  • Celery

  • Sugar snap peas

  • Bags of frozen veggies

  • Sweet potatoes

    • To Prepare a Sweet Potato in a Flash:

    • 1. Wash potato. Dry with paper towel.

    • 2. Pierce skin several times with a fork.

    • 3. Wrap in paper towel.

    • 4. Microwave until tender when pierced in the center—about 5-7 minutes depending on size of potato and power of microwave. Let stand 1-2 minutes.

    • 5. Cut potato lengthwise and add favorite seasonings. Mash with fork to combine and create fluffy texture.

    • Seasoning Tip: For a delicious sweet potato with a burst of flavor, season cooked potato with a little onion powder and a bit of Penzeys 4/S Special Seasoned Sea Salt.


Whole grains

  • Whole grain cereals

  • Whole wheat pitas

  • Whole grain pretzels

  • Whole grain crackers (such as Triscuits)

  • Pita chips with whole grains

  • Whole grain bread

    Whole wheat flour vs. wheat flour: Look on the ingredient statement for the keyword “whole” such as in “whole wheat flour.” A label that simply states “wheat flour” does not specify if the bread contains whole grains.

  • Oatmeal

    For instant oatmeal products, read the nutrition labels, especially to compare fiber, sodium, and sugar contents.

  • Popcorn

  • Whole grain tortillas

  • Whole wheat couscous

Protein Foods

  • Peanut butter

  • Almond butter

  • Nuts

  • Edamame

  • Hummus

  • Beans

Dairy Foods or
Calcium-Rich Alternatives

If you are a vocalist who finds dairy foods to be irritating to your voice, you may want to include alternative calcium sources to meet your calcium needs.

  • Skim Milk

  • Low Fat or Fat Free Chocolate Milk

  • Soy Milk

  • Yogurt

  • Low Fat or Fat Free Pudding

  • Reduced Fat Cheese or calcium-fortified vegetarian alternative

Other

  • Energy Bars and Granola Bars

    Look for bars that contain more fiber and are low in saturated fat.

  • Green Tea

  • Good Quality Dark Chocolate