Eat Well

When you’re on the road and regularly eating away from home there are small actions you can take to keep your body and brain well nourished.

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  • Eating well reduces your chances of developing cardiovascular disease, obesity, cancers and other health issues.
  • Good nutrition improves your wellness and gives you energy.
  • Nutritious foods give your body and mind the vitamins and minerals they need to be healthy, strong and productive.
  • Good nutrition can reverse health problems helping you avoid conditions like type 2 diabetes and obesity.
  • There is a strong link between mood and food. What you eat can affect how you feel. Eating healthy foods can have a positive impact on your mental health.
  • Eating nutritious food helps you stay alert and safe to drive.
  • Eating healthily can improve your sleep.

Want to know more, call 1800 464 327 or email

Schedule regular times to eat nutritious food.

Start with a small change that is easy to maintain.

  • You could try swapping a processed afternoon snack with a healthy snack from your fridge: cherry tomatoes, blueberries, snow peas, low salt jerky, cheese, boiled eggs.

Plan your food for the whole day and eat most of your food earlier in the day.

Plan to eat all your food within a 12-hour window. Your body needs 12 hours in a 24-hour cycle to finish processing the food you eat.This may help you get a better night’s sleep.

Plan to eat mostly from your fridge or 12-volt oven, rather than food from the roadhouse.

  • Place your fridge within easy reach.
  • Take frozen meals from home and place the meal in your 12-volt oven two hours before a scheduled meal stop.

Plan your portion size.

  • Use collapsible silicon tubs or plastic tubs to divide food into portions.

Try to eat lean meat such as poultry and fish. Red meat a few times per week is also fine but try not to eat it every day.

  • Lean protein helps you feel fuller for longer. Examples are meat, fish, eggs, nuts and seeds.
  • Lean protein has less than 10g of total fat (or 4.5g of saturated fat). White fish and chicken are good sources of lean protein, as well as eggs, dairy, nuts and seeds.

Aim to include five portions of vegetables every day.

  • Try eating as many different coloured vegetables as you can.

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.

Snack only when you are hungry.

  • If you are bored, listen to music or a podcast.
  • If you are lonely, connect with a mate or your family or Health in Gear.

Sip water.

  • Your body can trick you into thinking you’re hungry when you are actually thirsty.

Reduce the amount of sugar you eat.

  • Refined sugar from lollies or starch (like chips, potatoes, pasta and bread) makes you hungrier, can make it more difficult to focus, and interrupts your sleep schedule.
  • If you eat refined sugar or starch, have them as a treat earlier in your day.
  • Swap sweet treats out for vegetables, protein, or fruit.

Want to know more, call 1800 464 327 or email

Want to know more, call 1800 464 327 or email


The information provided by Health in Gear (OzHelp Foundation Ltd) is general information only and does not take into consideration your own personal circumstances. Before acting upon any information provided, please consider if the information is suitable to meet your own objectives and seek health advice specific to your needs, if appropriate.

Accordingly, Health in Gear (OzHelp Foundation Limited) and its employees and agents shall have no liability (including without limitation liability by reason of negligence) to any users of the information provided for any loss or damage (consequential or otherwise), cost or expense incurred or arising by reason of any person using or relying on the information and whether caused by reason of any error, negligent act, omission or misrepresentation in the information.