As a holistic nutritionist, food is everything to me! I love the taste and benefits of great food! And with many of us travelling on road trips to enjoy the summer weather, food is a large part of the experience.

But you’ve heard it several times I am sure:



While on the road, windows down, belting Katy Perry lyrics (we all know them and can’t resist them!) the last thing we are thinking about is making healthy options at the next pit stop….. So I got to thinking on a recent road trip that though the options are quite limited there are some reasonable choices that can make to keep you on track.

Check out my choices from popular roadside pit stop spots:


Almost every service stop in Canada will have a Tim Hortons or a Tim Hortons stand within the gas station so you will likely be faced with some tempting choices – don’t be tempted stick with:

Fit Pick: Chipotle Chicken Wrap Snacker

Calories 200

Fat: 7 g

Protein: 12 g

Carbohydrates: 22 g

At $2.00 each, pick up two of these wraps and empty the contents of one into the other to increase protein and save on carbohydrates. I choose mustard over cheese and for a few cents more add tomatoes and cucumber.

One Chipotle Chicken Wrap Snacker offers more protein than the BLT Sandwich on whole wheat and even doubling up as suggested, provides about the same calories, fat and half the carbohydrates!



I know, going to McDonalds and ordering a salad is like hiring a prostitute for a hug…. Ha ha ha!

But if you are able to, here’s what we would choose:

Fit Pick: Mediterranean Greek Salad with Grilled Chicken.

Calories 160

Fat 4 g

Protein 24 g

Carbohydrates 9 g


Fit Pick: McDouble

Calories 380

Fat 18 g

Protein 22 g

Carbohydrates 34 g


At least now you are eating a burger and may avoid judging stares from your car-mates! Hold the processed cheese slice on this guy to save on sodium and fat! Don’t do the combo, instead opt for a bottle of Dasanji water and add a mini (100 cal) fries instead of the medium fries which is 3x the calories, carbohydrates, fat and sodium!!



There are many unhealthy options at this “healthy spot”. To avoid them we pick The Oven Roasted Chicken as a winner with top protein, and lowest sodium count.


Fit Pick: 6″ Oven Roasted Chicken

Calories 310

Fat 4.5 g

Protein 21 g

Carbohydrates 47 g


Make sure to load up on all the fresh veggies and skip the cheese and creamy dressing. Another tip is to scoop the insides of the bread out to make it a lighter option.

No matter what, remember to stay hydrated and enjoy yourself!





For You