If you're hungry while out and about, vending machine food may be your only option in some cases. In most places, most of the vending machine food is not healthy. Although some vending machine choices contain important nutrients, such as protein and fiber, others may be high in unwanted saturated fat, sodium or sugar. To make the best choice, stick to foods that contain whole grains, fruit, or nuts.
Fat
Many vending machine foods, such as cookies, chips, pastries and nuts, contain significant fat. The type of fat found in these foods differs. Saturated fat is found in considerable amounts in fried foods or foods made with butter, while unsaturated fat is found in plant foods such as nuts. To ensure that you consume more of the heart-healthy unsaturated fat, choose foods such as trail mix, nuts or granola.
Protein
If you snack on vending machine food, make a choice that contains some protein. This can help you feel full. Several vending machine foods contain a good deal of protein, such as trail mix, nuts and beef jerky. However, these products also may have a good deal of added fat, sugar or sodium, so check the label carefully.
Fiber
Like protein, fiber helps you stay full after eating and helps with digestion, the Mayo Clinic says. Most vending machine foods don't contain much fiber, although some foods contain a couple of grams. Examples include trail mix, nuts, dried fruit, granola bars and some cookies such as Fig Newtons. Many other foods contain little to no fiber, such as some crackers, pretzels and candies. These foods leave you feeling hungry soon after snacking.
Sugar & Sodium
Because vending machine foods are processed, they often contain a fair amount of added sugar or sodium. For example, foods such as candy, cookies and pastries are often high in sugar, which is a source of "empty" calories. Other foods, such as some crackers, chips and dried meat, may be high in sodium, which is associated with high blood pressure and heart disease when consumed in excess, the American Heart Association says. If possible, stick with foods that are naturally sweet, such as dried fruit.
References
- American Heart Association: Know Your Fats
- American Journal of Clinical Nutrition: Protein, weight management, and satiety; Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup and Margriet Westerterp-Plantenga; May 2008
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- United States Department of Agriculture MyPyramid; What are "Discretionary Calories"?
- American Heart Association: Sodium (Salt or Sodium Chloride)
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