How to eat healthy on a road trip

Choccy milk and meat pies are no longer your only options from an Aussie servo. Here is the NRMA’s guide to staying healthy while on the road.

It isn’t unusual for the humble service station to appear more like a supermarket in 2026, with ever -expanding aisles inside making way for more things to take back to your vehicle.

Chief among them is food (and no shortage of sugary snacks).

Gone are the days of a simple pie warmer and solitary fridge full of soft drink being placed next to the rack of oils and lubricants. Today, service stations are loaded with different types of food options – hot and cold.

While servos are still rife with lollies and potato chips, the good news for health-conscious motorists is there is a surprising selection of healthier food options to whet the appetite and keep the calorie count intact.

Take food from home

The simplest and cheapest way to ensure you don’t break from routine on a longer road trip is to take food and drinks from home.

The humble esky filled with ice can be a facilitator in this regard, keeping things like fresh fruit, yoghurt, shakes and even filtered coffee ready for action at any moment.

There are no shortage of purpose-made sandwich containers and the like to allow road-trippers to pack their favourite protein-fuelled wrap or sandwich as well.

A thermos is also an easy cheat code for coffee on the go, while the new trend of oversized drink bottles can help motorists plough through their creatine requirements over the course of a longer trip.

With that said, there are limits to what you can take in your car, especially if your set-up is devoid of an aftermarket fridge or cooktop.

The healthiest service station foods

While this article is by no means medical advice – you should check with your health professional or nutritionist about the foods that are best suited to you – it’s true that service stations have come a long way since the humble pie and coke combo.

At larger service centres, fuel stations now offer a dedicated food section for hungry road trippers. Among them is Ampol and their Foodary section.

My NRMA Rewards members < https: www.mynrma.com.au/membership/benefits="">> can take advantage of in-store offers at Ampol using the app, or save money on their fuel purchases by buying items in-store.

In terms of healthier food selections, the general consensus is to avoid the pies and sausage rolls and go for either:

1. Fresh wraps and sandwiches

For convenience and price, it’s hard to go by the ol’ sambo.

Look for options that include lean protein (chicken, turkey, tuna, egg), wholegrain bread or wraps, salad ingredients like lettuce, tomato, or spinach.

Try to avoid sandwiches loaded with mayonnaise, bacon, or creamy sauces, and check the freshness of the food by inspecting the best before date.

2. Protein snack packs

Protein helps keep you feeling full during long drives and stabilises blood sugar.

Common healthy servo protein snacks include: cheese snack packs, beef jerky, tuna packs and protein drinks (though some of these can carry high calories, so always check the label to see if it’s suitable for you).

Many convenience stores also stock small charcuterie-style packs with cheese, nuts, and crackers, which are a decent balanced option.

3. Fresh fruit

While it was hard to imagine fruit options at a service station years ago, they are now abundant.

Fresh apples, bananas and oranges are all great options on a long road trip.

4. Yoghurt and high-protein dairy

Many service stations now stock protein yoghurts and dairy snacks in the fridge section.

Healthier options include plain or low-sugar greek yoghurt and high-protein yoghurt tubs and sachets.

These items are easy, filling, high in protein, and far better than most desserts available at servos.

5. Ready-to-eat salads

Larger service stations increasingly sell packaged salads, offering a strong mix of protein-dense meat and only moderate calories. As always, try avoiding options which are covered in mayonnaise, and if dressing comes separately, use only a small amount to keep calories down.

6. Ready-to-eat meals

Probably the biggest food breakthrough for service stations over the past 18 months has come in the form of ready-to-eat meals.

Bigger retailers such as Ampol’s Foodary now stock a selection of protein-dense, ready-to-eat meals which offer a vastly healthier proportion than fast food.

Best of all, popular packaged food choices like My Muscle Chef and Youfoodz offer full nutritional information and values and can be microwaved on the spot at larger service centres.

7. Better drink choices

What you drink matters just as much as what you eat, so if you’re on a health kick, it’s best to overlook sugary soft drinks and instead opt for water or sparkling water, coconut water and reduced-sugar sports drinks.

Related: Top fuel saving tips

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