Maintaining your mental health on the road is essential, especially when long hours behind the wheel make it challenging to find nutritious meals. At Brent Higgins Trucking, we genuinely care about our drivers’ well-being and are committed to supporting their mental health so they can thrive both on and off the road. Here are two simple tips to help keep your mind sharp and your mood stable.
Include Healthy Fats in Your Diet
Despite their bad reputation, fats are vital for mental health. Consuming moderate amounts of healthy fats, like those from olive oil, avocados, nuts, and fish, supports brain function and helps maintain a balanced mood. Aim for around 65 grams of fat daily.
Reach For Protein
Protein is crucial for neurotransmitter production, which affects your mood, appetite, and sleep. Include sources like meat, nuts, fish, eggs, and dairy in your diet to keep your mental health in check. Aim for 15-20% of your daily calories to come from protein.
Easy Road-Friendly Snack Ideas
To help you stick to these tips while on the go, here are some easy-to-prepare, road-friendly snack or meal ideas.
Turkey or Ham and Avocado Wraps: A wrap of your choice stuffed with turkey or ham slices, avocado, lettuce, and your favorite dressing.
Chilled Pasta Salad: A pasta salad mixed with chopped vegetables, Italian dressing, and a protein like chicken, chopped lunch meat, or shrimp.
Chicken or Other Meat and Veggie Skewers: Pre-cooked chicken or other meat and vegetable skewers, perfect for enjoying cold or reheating.
Rotisserie Chicken with Veggies: Pair a store-bought rotisserie chicken with pre-packaged steamed vegetable bags for a quick and satisfying meal on the road.
Tuna Sandwich: A quick lunch made by mixing tuna with mayo and your choice of ingredients like avocado or tomatoes, served on bread. If you are trying to avoid carbs, make a lettuce wrap.
Hard-Boiled Eggs on Toast: Sliced hard-boiled eggs served on toast or in a breakfast sandwich, seasoned with salt, pepper, and your favorite toppings.
Egg, Meat, and Veggie Muffins: Whisk eggs with vegetables, meat, and cheese, then bake in muffin tins for a portable breakfast.
Ready-Made Salad Kits or Mason Jar Salads: Enhance a pre-made salad kit by adding canned tuna or chicken for an extra protein boost. Or layer your favorite salad ingredients in a mason jar for a convenient snack.
Chicken or Beef Quesadillas: Grilled chicken or beef, sautéed peppers and onions, and melted cheese folded inside a tortilla.
Beef Jerky and String Cheese: Keep it simple with beef jerky and string cheese for a quick lunch.
Scrambled Eggs and Rice Bowl: Scrambled eggs served over pre-cooked rice, seasoned with soy sauce, salt, and pepper.
We hope these simple and healthy snack ideas make your time on the road easier. Remember to stay hydrated. Safe travels team!
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