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Keeping healthy on the road: 10 top snacks

Keeping healthy and retaining a balanced diet will help you stay healthy in both the body and mind while on the road for long periods of time.

These simple snacks can be stowed away for a long journey and don’t require any cooking. By cutting down on the service station foods and snacks, you will inevitably start to feel better. By giving your body the right vitamins and minerals you will be able to function at your best.

Canned Tuna- 184 calories per 100g

Canned tuna is affordable and nutritious. This ‘easy to come by’ snack is full of vitamins and minerals and is a fantastic source of protein. Combine with spinach leaves or salad leaves for a super healthy lunchtime snack.

Fresh fruits that keep well: Apples- 52 calories, Pears- 57 calories, Bananas- 89 calories, Oranges- 47 calories

Apples, pears, bananas, oranges. Eating little and often will keep your metabolism ticking over and mean that you won’t experience that slump after consuming a giant meal. Fresh fruit will provide essential vitamins. Fruit that will keep well for days at a time is inexpensive and won’t need to be refrigerated so will be happy stowed away until you need it.

Hard boiled eggs- 90 calories per egg

Inexpensive and loaded with protein, hard boiled eggs are a great solution for a pre cooked snack. If you have a small refrigeration unit on the truck they last for quite a while too!

Energy bars- 160- 200 calories

A stash of energy bars for the trip are a quick and easy snack, with most energy bars coming out at about 200 calories each. Buy brands that contain less sugars if you can.

Peanut butter with any of the following: 2 Tbsp peanut butter- 188 calories

Rice cakes, apple, celery.

Peanut butter is a high energy and high protein snack and goes with most things, so you can be inventive with this one. A single portion is about 2 tablespoons so don’t overdo it or it becomes a very calorific snack. If possible always try to buy natural peanut butter, which contains less sugars than some of the more popular brands.

Unsalted and Un roasted nuts: 50g almonds- 235 calories

Nuts are a great source of protein and natural fats, eaten in moderation they are classed as a super food. But remember to buy unsalted nuts as the salted snack varieties are not as healthy and can contain high levels of sodium and sugar.

Hummus and veggies: 100g hummus- 166 calories

Hummus and raw veggies are a great snack, hummus is low in fat and can be eaten with other things too like rice cakes and sticks of raw vegetables like carrots, cucumber and celery. It has a few days shelf life once opened and will need to be refrigerated.

Soft cheese triangles + veggies: 17.5g triangle soft cheese (extra light)- 111 calories

Soft cheese is a great tasting snack especially with raw veggies, you could also throw a rice cake into the mix if you are feeling creative. Although this needs to be refrigerated the triangles come individually wrapped so they do keep well and are easy to transport.

Dried super fruits: 50g dried fruit- 160 calories

Dried fruit is a great sweet replacement that will help prevent the craving for chocolate. Dried fruit will keep well and dried fruits are high in fibre. But, be careful which fruits you choose as some may contain lots of added sugar.


Although multivitamins are not a snack and should never replace food, taking a multivitamins a day can help fill in the gaps where you might be missing out on certain vitamins and are always handy to have around in case you find yourself in a healthy food desert.

Hopefully some of the snack ideas above will provide some inspiration to add some different foods into your diet on the road or off!

Research by Sam Taylor