It is easy -- too easy -- to choose to eat fast or convenience food on the road. Come on, admit it. You do it quite frequently. With all of the reports about the occupational health hazards that commonly afflict truckers -- obesity being one of the top concerns -- managing your diet should rank as equally as important as ensuring your delivery arrives on time. It is one of the most controllable ways to keep your health in check. After all, if your diet is in optimal condition, so will your body -- and so will your ability to think clearly on the highway.

You don’t necessarily have to avoid fast food places, but you should attempt to make wiser selections from the menu. Most fast food joints offer salads, so if you are into lettuce and carrots, gives those a try. But not all of us like the green stuff, so in that case, opt for the grilled chicken sandwiches (without the mayonnaise and other mayo-based sauces, if possible). Skip the fries and soda, and order water instead. No, it’s not the most flavorful beverage, but it is the healthiest, and you will be surprised how “filling” water can be. Juice is also not the best choice, unless you can find one that dramatically slashes the sugar content. Portion control is just as important as what you eat, so try to avoid anything with “big,” “deluxe,” or “supersize” in the menu item name.

The trend in  “fast-casual dining” presents welcome alternatives to conventional, drive-thru fast food too. But beware that what you order can have just as many calories as regular fast food, so again, it’s all about choosing from the menu wisely. While  bakery-based cafes and delis offer more of a hearty range of soups, salads, and sandwiches, try to stick with the  whole grains-based sandwiches and pass on the chips and extra salt. Also say no to those tempting baked diet-busters, danishes, pastries, and cakes.

For breakfast, many convenience stores carry apples, bananas, and yogurt (which is good for balancing gut bacteria!) these days, so at least grab one of those on the way out of the gas station. For protein,  egg-based breakfast food is a good choice, but hold the bacon, sausage, and syrups. After chomping down on an egg croissant, you’ll find you don’t miss the artery-clogging meats.

Remember even though you may be choosing healthier food, over-eating is still over-eating, whether you consume 600 calories of fruit or vegetables or 600 calories of french fries.  Check out this handy guide to portion control to find out how much you should be eating (who knew a serving size of chicken should only be the size of a deck of cards!?).