by Markham Heid

"The word snack is not synonymous with junk food," says Dena Champion, registered dietician at The Ohio State University Wexner Medical Center. In fact, she often replaces the term with "mini meal" as it suggests more nutritious choices.

So what makes a solid on-the-go mini meal? Foods that mix complex carbohydrates and protein. "The carbohydrates provide an energy source, and the protein helps keep you feeling full and satisfied," she says.

Save your waistband and silence your grumbling gut for another few hours of drive time with these nutritious, packable snacks.

1. Mozzarella string cheese and apple slices The best road snacks will include belly-filling protein, as well as a small amount of healthy fat and some complex carbohydrates to keep your hunger down and your energy up, explains Jennifer Koslo, Ph.D., R.D., a sports nutrition expert and owner of Koslo Nutrition Solutions.

This mozzarella-and-apple combo offers you those three must-haves, Koslo says.

2. Beef jerky <a href="https://www.menshealth.com/nutrition/g19526579/protein-myths-messing-up-your-diet/" id="d86cf63e-94ae-3a75-ac49-72366645078c"> Protein </a> is the most hunger-satisfying nutrient, Koslo says. And while a lot of convenience store jerky offerings come loaded with preservatives and sodium, natural-food stores or organic groceries tend to stock healthier options with fewer ingredients.

Jerky also wont boost your bloods levels of insulin, which signals to your body to store fat, explains Jeff Volek, Ph.D., R.D.

3. Carrot sticks or grapes. A lot of road munching is boredom-induced-more a way to pass the time than a real need to eat. Both of these options allow you to fill your mouth mile after mile without guilt-or utensils, says Stephanie Maxson, M.S., R.D., a clinical dietician at the University of Texass MD Anderson Cancer Center.

Bonus: The crunch of biting and chewing the carrot sticks will probably help keep you awake and alert, Maxson adds.

4. Hummus and bell pepper strips. Along with protein, Koslo says hummus is a good source of B vitamins like folate, which has been shown to ward off prostate cancer.

The pepper strips contain lots of soluble fiber to help with your digestion, as well as phytonutrients your body needs-but probably isnt getting enough of.

5. Popcorn. Just dont pick the pre-bagged, microwave-popped kind thats coated in chemicals. Naked kernels popped on the stove are a good source of digestion-supporting fiber, antioxidants, and complex carbs, which provide energy, Maxson says.

6. Greek yogurt with nuts or fruit. A protein powerhouse, Greek yogurt will keep you feeling satisfied until your next fill-up, Koslo says. The nuts or fruit provide energy, fiber, and healthy nutrients.

7. Hard-boiled eggs and whole-wheat crackers. Easy to carry and eat behind the wheel, hard-boiled eggs are chock full of hunger-quelling protein.

Combine them with the complex carbs and nutrients found in the whole-wheat crackers, and youll feel full and energized for hours.

8. Peanut butter sandwich. While the jelly portion of your PB&amp;J; doesnt offer much more than <a href="https://www.menshealth.com/nutrition/a19536730/truth-about-sugar/" id="7086a6ab-478d-3665-a7f2-906205362739"> sugar </a> , peanut butter is a healthy source of protein and fat-an ideal combo to keep you feeling full, Koslo says.

Use whole wheat bread to get all the benefits of complex carbohydrates.

9. Sunflower seeds. Most seeds are a good source of healthy fats, Maxson says. And sunflower seeds also contain heart health-supporting nutrients like <a href="https://www.menshealth.com/nutrition/g19545814/10-foods-magnesium/" id="8a9f961e-3d32-340b-adf8-20c6e3111f1a"> magnesium </a> .

10. Protein bars. Most are loaded with sugar. But if you find yourself stuck on a long car ride without a snack, look for convenience-store options with very few ingredients-primarily nuts, seeds, and fruit, Maxson advises.

Kind Bars are one good option. Just avoid bars with isolated soy protein, an ingredient with some potentially worrying health effects, Maxson says.

The 10 Best Snacks to Pack For a Road Trip

Fast food or gas station treats are the traditional go-tos of the America road warriors diet. But just because you need something portable and easy doesnt mean you have to chuck out all your normal healthy eating habits.

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by Markham Heid

Articles written by the author

The 10 Best Snacks to Pack For a Road Trip