The Convenience Store

Convenience store at night

The Convenience Store

Shopping at a convenience store is like walking through a great big vending machine. Here is a list of foods to make finding a nutritious snack a little easier.

Good foods to grab at the convenience store:

  • Trail mix

  • Nuts

  • Pumpkin seeds

  • Energy bars

    Read labels to avoid bars that contain caffeine around the time you plan to sleep.

  • Granola bars

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

  • Reduced sodium soups

    (See Flavor Tricks to jazz up your soup.)

  • Whole grain crackers

    (such as Triscuits)

  • Whole grain cereals

  • Dried fruits such as raisins, cranberries, and tart cherries

  • Fruit cups

  • Applesauce

  • String cheese*

  • Yogurt*

  • Low fat or fat free milk*, low fat or fat free chocolate milk*, or soy milk

*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.

Before buying, take a closer look at the following foods:

  • Large Muffins

    A muffin can contain 600 calories from lots of sugar and fat. When scanning the food label, pay attention to the serving size on the package. A single muffin may be considered 2 or 3 servings.

  • Bottled Teas

    Bottled teas can contain lots of calories from sugar and they may contain unwanted additives. Be sure to read the nutrition label and ingredient statement.

  • Soups which are not lower in sodium

    Some of the sippable soups contain almost 1000mg of sodium for a single serving container!

    Dietary guidelines recommend that adults in general should consume less than 2,300 mg of sodium per day. Some individuals such as those with hypertension, diabetes, or chronic kidney disease may need to further limit their sodium intakes.

  • Foods marketed as “100 calories” per package

    Often, these 100-calorie foods are smaller portions of processed foods such as easily recognizable cookies and cakes. They may appear to be healthier versions of the original products. Checking the nutrition label and ingredient statement will help you determine what is actually in the food.

  • Foods labeled as “Natural”

    Food and Drug Administration (FDA) has not established a definition for use of the term “natural.” Natural does not necessarily mean healthy (poison ivy is natural too) so read those nutrition labels and ingredient statements.