When you’re on the go, your food needs to be healthy, convenient, simple, and easy to eat.

The last blog I wrote here discussed the importance of supporting the metabolism in order to maintain a healthy weight. This also contributes to better body temperature regulation, better hormone balance, and a stronger immune system.

For drivers, finding healthy options that fit this criteria isn’t always easy, so I’ve compiled a list of my favorite foods that support your health and your metabolism, and are great for busy days on the road.

These suggestions are easy to eat, simple foods that can either be purchased in a restaurant or truck stop, or easily prepped at home or on the road and brought with you.

• Granola and protein bars can be great, and are super portable and easy to eat – but don’t just grab the first one you see. The majority are filled with unhealthy things, so take a quick look at the label and pick one with the fewest ingredients, as well as ingredients you recognize. The best ones are made from dates, nuts, fruit, and collagen or whey isolate for protein. Any sugar should be from fruit, honey, or maple syrup used to sweeten it.

• Beef jerky or pepperettes are always kicking around, and if you look for a small ingredient list, they can be a great way to get some filling protein in a pinch, and they couldn’t be more convenient on the go. Try not to rely on these daily, as they are processed, but are great when you have limited options.

• Canned salmon and tuna are good sources of protein and fat, and make for convenient snacks or additions to a meal. Eat with veggies or crackers, or add to a salad, a wrap, a sandwich, and more.

• Eggs are another great source of protein and are nutrient-dense. They are often available as part of snack kits in truck stops, at restaurants, or can easily be hard boiled at home for quick on the go snacks. As with anything, if you don’t digest or tolerate eggs well, you can skip them.

• Nuts, including walnuts, almonds, and cashews can be a great snack or addition to a meal, but it’s important to try and find some without added oil. Check the ingredient list and make sure there is no added oil.

• Fresh fruits and veggies are usually available pre-cut – now, the freshness can vary and the prices are sometimes marked up, but they are always worth checking out. You can also pack cut up carrots, celery, peppers, or any fruit for an easy to eat snack any day.

• Hummus, guacamole packages, and other dips have recently become widely available, and can be eaten with the veggies you may have been able to find or bring. Even some truck stops carry them.

• Oatmeal requires some hot water, but that is widely available at any truck stop or restaurant. Pre-packed single-serve oats tend to have a lot of sugar, but there are unsweetened versions out there. Or, you can portion out your own dry oats and add in nuts and dried fruit at home and take them on the road. Add hot water and your meal or snack is complete. Oat cups are also available at places like Tim Horton’s, McDonalds, Burger King, Wendy’s, Dunkin’ Donuts, and more.

• If you can tolerate and digest dairy well, milk and yogurt are usually available and are great on the go options and are perfect for supporting the metabolism, helping you to burn more calories.

• Other quick options from fast food restaurants include baked potatoes (Wendy’s carries these), salads, and wraps made with grilled meat instead of fried.

• Finally, water, tea, and coffee are going to be your better beverage options and are easy to drink on the go, so avoid the trap of picking up a pop or other soft drink, which many people do when on the road.