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How not to eat like total shit at a convenience store

In theory, pan-roasting an Alaskan salmon and wilting some vitamin-dense kale for dinner sounds delightful. In reality? It’s 10 p.m. and you’re trolling CVS for sustenance while picking up a prescription, or your flight’s boarding and the only option is Terminal B’s grab-and-go. Sometimes you have to compromise about what you eat. Luckily, with baseline nutrition knowledge and a little common sense, you’ll ID the convenience-store grub that works in a pinch.

CARBS

Reach for: grainy things that crunch (Kashi crackers, rice cakes, Quaker Oatmeal Squares)

When you’ve gotta have a carb fix, steer toward whole-wheat snacks that pack as little of the processed crap (namely sugar and extra salt) as possible. And if you can find fibrous, grain-rich munchables like non-kettle popcorn or low sodium pretzels, roll with those. They’ll fill you up longer than low-fiber foods would.

DAIRY

Reach for: low-fat milk or string cheese

Dairy can be among the healthiest options at your local gas station or pharmacy. “Yogurt can be another healthy choice,” says Heather Eicher-Miller, assistant professor in nutrition science at Purdue University. “But be cautious of added sugar that’s in some brands.” Low-fat milk and cheese serve up lots of vitamin D, calcium, and potassium. And even low-fat or non-fat Greek yogurt still has shit-tons of protein.

PROTEIN

Reach for: pumpkin seeds, sunflower seeds

As a protein source, nuts and seeds are great standbys. But sorry, that jar of honey-roasted Planter’s or the nougat inside a Snickers won’t cut it. “You want to buy unsalted,” says Mary Cluskey, an associate professor of nutrition from Oregon State University. “Just don’t fill up on them, as they can be high-calorie.” Bonus, those seeds are less fattening than nuts are.

BEVERAGES

Reach for: unsweetened tea or coffee

Beverages might be the biggest BS peddlers of all, with buzzwordy ingredients like “antioxidants, vitamins, phytonutrients, seeds, delightful green stuff,” Cluskey says. Bypass additive-filled swill (even if it boasts “natural” sugar or agave syrup) for plain coffee or real tea. V8 is also a good option, she suggests, though low-fat milk is a heartier bev than this coffee or tea would be, making you fuller longer.

FRUITS & VEG

**Reach for: whatever you can find, fresh or dried

**Surprise! These are essential—as in, not optional—diet components, and even the grungiest corner shops often have bananas, oranges, or apples. Dried fruit works, too, though Eicher-Miller warns that there can be added sugar and sodium. If you see a vegetable, well, that’s fantastic. Help yourself. Just remember that Pringles aren’t a vegetable.

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