Practise Eating Well
Why it matters
When you’re on the road and regularly eating away from home there are small actions you can take to practise for keeping your body and brain well nourished.
- When eating nutritious food becomes a habit your body and mind will be stronger, healthy and more productive.
- When you eat nutritious food – and avoid unhealthy options — you stay well, alert and safe to drive.
What should I do?
- Choose plants first – plan your meals around ‘five a day’.
- Snack only when you are hungry.
- Reset your relationship with sugar.
How should I do it?
- Plan to eat at least five portions of vegetables per day across your meals.
- Try to make sure each vegetable is a different colour.
- When you have chosen your vegetables, choose a lean protein to eat with the vegetables.
- Choose from meat, fish, eggs, nuts and/or seeds to feel fuller for longer.
- Keep additional vegetables and lean protein snacks in your fridge
- Some drivers find foods such as cherry tomatoes, blue berries, snow peas and low salt jerky are easy to prepare before a trip.
- Some drivers prepare slices of vege frittata and cheese to eat with different pickled veges and hard-boiled eggs before a trip.
- Every time you eat, start with vegetables that make you chew and protein to make you feel satisfied quickly.
- In your truck, eat vegetable sticks and nuts or wraps with salad and lean meat for something quick.
- In the roadhouse, choose different coloured vegetables or salad first, then a lean protein (something that isn’t fried if you can) to go with your vegetables.
- Many drivers take frozen meals from home and place the meal in their 12-volt oven two hours before a scheduled meal stop.
- Choose foods that are not processed to have with your vegetables. Processed food are missing some of the vitamins and minerals that your body needs to be well.
- TIP: Read the ‘ingredients label’ on foods – avoid foods that contain 5 or more ingredients.
Reset your relationship with sugar – your body functions much better when it doesn’t get refined sugar.
- Refined sugar from lollies or starch (like chips, potatoes, pasta and bread) makes you hungrier through the day, makes focusing more difficult at times through the day, and after making you sleepy, interrupts your sleep (when you are asleep).
- If you eat refined sugar or starch, have them only as treats earlier in your day.
- Choose vegetables and protein instead of refined sugars and starch as often as you can.
- If you want something sweet, choose a piece of fruit. The sugar in fruit is unrefined and comes with fiber that your body needs to be well.
Snack only when you are hungry
- Make sure you only snack when you are hungry and not thirsty, bored or lonely.