Studies indicate a healthy, well-balanced diet can help you think clearly and feel more alert. It can improve concentration and attention span, amongst other mental attributes. Beth Pretti, family nurse practitioner and regional clinical director for The Little Clinic inside Kroger, Fry's, JayC and King Soopers and who is based in the Indianapolis area, says everything we consume plays a part in staying safe on the road.
"That 2 p.m. slump for people working a desk job is like a late evening or early morning run for some drivers," said Pretti. "It's hard to bounce back when you are tired and poor performance is often the result. Looking at how you are eating, both meals and snacks, is a good place to start evaluating how you are fueling your body and what fuel sources you may need to cut back on or add into your diet."
Meals
Just like a busy family might stop for a bite on a family trip, it's tempting for you to seek a convenience meal in order to eat quickly and get back on the road. Convenience foods, or fast foods, are often lacking in nutritional value when it comes to what's good for you and high on things that are not good for you, such as trans fats, high calories, artificial sweeteners, high sodium and more.
Many fast food providers list calorie, fat and other nutritional numbers on their menus. Use these numbers to make an informed decision before you order. Is the mega, super-size order of fries really necessary? Does the jumbo soda really quench your thirst? Healthier options like fresh fruit, grilled chicken and even vegetarian options are available if you seek them out.
According to the University of Washington, overweight men should consume 10 calories per pound for their desirable body weight. For example, a 200-pound man who wants to weigh 190 pounds, should limit his caloric intake to 1,900 calories per day. Active men, in the same study, can take in between 15-18 calories per pound of weight.
Let's take a look at a quick comparison of a fast food chain's "meal" with just a few dietary changes made:
Fried Chicken Sandwich - 530 calories and 22 grams of fat
Large French Fries - 510 calories and 24 grams of fat
Total: 1,040 calories and 46 grams of fat
Grilled Chicken Sandwich - 390 calories and 9 grams of fat
Apple Slices - 15 calories and 0 grams of fat
Total: 405 calories and 9 grams of fat
The best way to enjoy smart meals on the road is to choose eateries along your route that allow substitutions such as baked, broiled or grilled lean proteins and alternatives to fatty side dishes such as fresh fruits and steamed vegetables.
Snacks
Munching between meals can be the downfall of any food plan. Planning ahead to bring along healthy options for snacking can save you both money and unwanted pounds. Consider fresh fruit, trail mixes with seeds and fruits, or dry-cereal bars as great alternatives to candy bars, bag of chips and milkshakes.
Don't Forget Beverages
A surprising number of hidden calories in one's diet can be found in the beverages you consume. From sodas and tea to energy drinks and coffee, additional calories in the drinks must be factored into your overall caloric intake for the day.
"Sodas and other sugary beverages are loaded with empty calories (calories with no benefit)," says Pretti. "They don't contribute to your health in a positive manner and can actually exacerbate other health conditions such as being overweight, blood sugar highs and lows and more."
Water is the perfect drink, able to hydrate the body naturally and without additives or preservatives. Water benefits every cell and organ of the body, even down to the blood pumping through your body.
The Little Clinic originally featured this article for Rolling Strong.
Image Source - https://www.flickr.com/photos/epsos/