I forgot my lunch....vending machine it is.

Let's face it, sometimes we have little choice but to get something to eat from a vending machine or a "snack station". This can be intimidating when you are trying to eat healthy, it is even more intimidating when you have dietary restrictions!

I'm a busy mom, wife and a full time college student. There are times where I don't have time to pack a lunch from home, nor do I feel like spending $10 to get a salad on campus that I might get sick from because I picked the croutons off and got cross-contaminated. And sometimes it is simply a matter of I have $3 in my pocket...in change...because I gave my last $4 in singles to one or both of my kids.

Tempting as it might be to simply grab a candy bar, it is important to know what types of candy are gluten free and what isn't. This also isn't going to be a healthy choice and will cause your blood sugar to spike then drop suddenly, leaving you tired and even hungrier than you were before! Chips might be another thing you reach for and while some chips are gluten free, others aren't. So before you buy you need to know what contains wheat and what doesn't. Those BBQ potato chips might sound like a good idea (potatoes are gluten free right?) BUT WAIT! Some brands contain wheat in their seasonings....so  KNOW your brands! Plus, chips really don't have much in the way of nutrition do they?

Some of my favorites to grab are:
Unsalted trail mix (Nuts, raisins)
Reduced Sugar Fruit Snacks (if I really want something sweet)
                                                         certain brands put right on the front "Gluten Free"
Crunchy Granola Bars (The "Nature" ones are all gluten free) 
                    Chewy ones you have to know ahead of time whether or not they contain wheat or gluten.

Popcorn based chips 
(There is a brand that says "GLUTEN FREE" on it and I grab that if I want something salty really badly).

*Of course you can go with a candy bar if you are really itching for one, but do your research before you go buying things from the machine.*

The number one trick to eating from a vending machine is to understand that more things contain gluten than you might think. Even "corn chips" can contain gluten, so know what has it and what doesn't. Chocolate generally won't have any gluten (just have to watch what is mixed into it)...but know which of your favorite candies have gluten and which ones do not. No need to deprive yourself, or starve when you HAVE to eat from the vending machine. If I want a candy bar, I eat a candy bar. But when I'm reaching for a lunch substitute at school, I reach for a crunchy granola bar and unsalted trail mix. This allows for some whole grains, protein and healthy fats. These will keep me full longer, and give me necessary nutrients as well. Raisins are sweet, so are most crunchy granola bars because of the honey. :-)

The BEST way to decipher what you like and CAN eat in the vending machines is to prepare yourself before you find yourself in the situation. Licorice is NOT always gluten free (my favorite ones are not gluten free), plain chocolate usually is gluten free (3Musketeers, Snickers, M&M's, Milky Way...gluten free BTW) Most of the time Jelly Beans, gummy candies, candies like Skittles and jaw breakers are gluten free. Fruit Pies, Crackers, Pretzels, SOME dried fruits, SOME beef jerky (in the flavorings), cookies, cupcake, coffee cakes are NOT gluten free. Whenever you can, go for packing a lunch or know where a "snack station" is that has lots of choices you know you can eat.

My day today included a vending machine lunch and I had a bottle of water, crunchy granola bar and unsalted trail mix. Some vending machines have "Original" flavor or "peppered" beef jerky which I will eat but keep in mind anything that contains SOY SAUCE is going to have wheat.

Happy snacking!