Healthy Eating

Man carrying lunch box

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


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

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

The information in this article is provided as a courtesy of Great West Casualty Company and is part of the Value-Driven® Company program. Value-Driven Company was created to help educate and inform insureds so they can make better decisions, build a culture that values safety, and manage risk more effectively. To see what additional resources Great West Casualty Company can provide for its insureds, please contact your safety representative, or click below to find an agent. 

Find an Agent

© Great West Casualty Company 2018. The material in this publication is the property of Great West Casualty Company unless otherwise noted and may not be reproduced without its written consent by any person other than a current insured of Great West Casualty Company for business purposes. Insured should attribute use as follows: “© Great West Casualty Company 2018. Used with permission by Great West Casualty Company.”

This material is intended to be a broad overview of the subject matter and is provided for informational purposes only. Great West Casualty Company does not provide legal advice to its insureds, nor does it advise insureds on employment-related issues. Therefore, the subject matter is not intended to serve as legal or employment advice for any issue(s) that may arise in the operations of its insureds. Legal advice should always be sought from the insured’s legal counsel. Great West Casualty Company shall have neither liability nor responsibility to any person or entity with respect to any loss, action, or inaction alleged to be caused directly or indirectly as a result of the information contained herein.