Healthy eating on the road is essential for maintaining a normal Body Mass Index (BMI) and helping your body function at peak performance. The key is to remember that healthy eating involves portion control and choosing foods wisely. Read the information below, and ask yourself if there are actions you can take to make eating decisions that facilitate better health.

Recognize the Hazards

Environment

Truck stops, fast food restaurants, and rest area vending machines offer little in the way of healthy eating options. These sources make it too easy to impulsively buy a snack or drink loaded with sugar, carbohydrates, caffeine, and other ingredients the body will store as fat. Likewise, stress from driving and adverse weather disrupt sleep patterns and make it easy to reach for comfort foods or energy drinks to combat fatigue, but these options can increase the risk of health problems.

Personal Behaviors

Overeating is one of the leading factors that can lead to obesity. Eating more than the body can process causes the body to store the excess as fat for later usage, resulting in weight gain. Conversely, eating too little can have negative effects because it slows the body’s metabolism and causes muscle loss, both of which can lead to weight gain. Consuming alcohol and not drinking enough water are other unhealthy behaviors.

Know the Defense

Develop a Daily Meal Plan

Schedule a time each day for every meal and stick to it by setting your alarm. When planning what to eat, try to achieve a healthy balance of protein, carbohydrates, and fats, depending on your body type.

Eat Portion-Controlled Meals

Avoid eating less than three times per day. Instead, try eating small meals every two to three hours to kick start your metabolism. Snacks can include non-sugary fruits, vegetables, nuts, and protein foods, such as lean meats and poultry, seafood, hardboiled eggs, etc. For lunch and dinner, focus on a lean and green option, such as grilled chicken or fish with carrots and green beans.

Pack Your Food

An easy way to avoid unhealthy meal options on the road is to pack your own food. Bring a cooler to work with all of the healthy foods you plan to eat for the day. This option is cheaper, as well.

Stay Hydrated

Drinking plenty of water helps suppress your appetite, cleanse the body, and promote cardiovascular health. The Mayo Clinic recommends drinking eight 8-ounce glasses of water or more a day to replace fluids lost through exercise or working outside.

For additional information, read the “2015-2020 Dietary Guidelines for Americans” at https://health.gov/dietaryguidelines/2015/guidelines/.

Note: These lists are not intended to be all-inclusive.