Check before you cross the border as restrictions change. Check online at U.S. Customs and Border Protection orcall your port of entry to see what foods can cross the border with you. Be sure to declare all foods you are packing.

The right snacks can help keep your body energized. Want to hit your max road hours with energy to spare? Pack snacks with protein! Try: • Fresh Fruit cups, Veggies and Salads

• Yogurt• Yogurt Drinks such as Danone Drinkable Activia®.• Baked Potato Chips• Whole Grain Cereals (single servings) such as Cheerios®• Unsalted Nuts and Seeds• Nutbars such as Lärabar® or Kind® Fruit & Nut Bar• Granola Bars such as Kashi TLC® Chewy Granola Bars• Cereal Bars such as Kelloggs Nutri-Grain® Bar• Cheese or Cheese String Sticks (Individual/single-serve packages)

• Unsalted Almonds with a handful of Dried Fruit (e.g. apricots, raisins) and a Whole Grain Cereal – like Post Shredded Wheat® or Kashi’s Bite Size Whole Wheat Cereal®. • Unsalted, Roasted Chickpeas with a low sodium Vegetable Juice• Greek-style Yogurt it has at least double the protein as regular yogurt. Individual containers make a simple snack.• Tuna (individual tins) just grab a fork, open and enjoy!• Hummus with Whole Grain Pita for dipping.• Whole Grain Crackers (e.g. Triscuits®) with thin pieces of Cheddar Cheese.

A good cooler or mini fridge in your truck will keep food fresh and safe.

No time to pack your snacks? Here are some smart snacks from the truck stop store:

Size the Day! Snacks are small. Even healthy snacks. Portion out snacks into small containers. Never eat out of the big bag. You’ll overeat and take in too many calories.

CHEWING AND CHANGING GEARS

BEFORE YOU PACK

SKIP THE SUGARY SNACKS FOR YOUR TANK THE GRAB AND GO

Cool Tip:

Truck stop meals, fast foods and convenience store snacks can add a load of salt, fat, sugar and calories to your road trip. Choosing wisely or packing your own snacks

and meals lets you fuel your body with good-for-you foods. And it saves money too!

CHEWING AND CHANGING GEARS

Fast Food TipsRestaurant foods are often loaded with salt. Too much salt is bad for your blood pressure and won’t help you get the best mileage out of your body. And, with huge portion sizes, you are pretty much guaranteed to get more fat and calories than your body needs. That can be trouble for your health and your waist. Choose wisely at the fast food counter:

• Like a Burger? Get it plain with extra lettuce and tomato. Skip the bacon, cheese and goopy sauce.• Craving Pizza? Ask for thin-crust with half the cheese and get extra vegetable toppings.• Enjoy a Sub? Get the 6-inch, ask for it with a whole grain bun, half the meat, light on the cheese, and extra veggies. Skip the sub sauce and go for fat free honey mustard.• Hungry for Chicken? Always choose grilled chicken instead of fried or breaded.• Skip the Fries and save hundreds of calories. If you love fries, ask for half fries, half salad. Or go for a plain baked potato.• Eating Breakfast on the Run? Grab an egg sandwich on a whole grain english muffin or bagel. Skip the sausage, biscuit and cheese. Add a yogurt parfait for extra protein.• Like Mexican? Go for soft chicken tacos or a veggie burrito. Limit sour cream and cheesy toppings.

Never supersize. Biggie portions might cost just a little extra but you get way more calories and fat than you bargained for!

Warm up Breakfast

Fast food sausage and egg sandwiches might fill you up but they can be a fat and calorie landmine. If you like a warm breakfast, pack individual packages of oatmeal. Skip the sugary versions and go forthe plain ones such as Quaker® 100% Whole Grain Oats. Just add water and zap in the microwave. No microwave on board? Ask the coffee shop for a mug of steaming hot water.

Coffee, a Trucker’s best friend?

Too much caffeinated coffee can leave you feeling jittery and needing more caffeine. And sugary caffeinated colas and energy drinks can add a whole lot of calories without even thinking about it. Too many liquid calories can lead to weight gain in no time. Instead, sip on:

• Water: it’s calorie free and your best choice to quench thirst.• Cartons of Milk: buy the small cartons once you cross the border and keep them cold.• Low Sodium Vegetable Juice: like V8® Low Sodium: get a dose of veggies in a can!• Green Tea or Herbal Tea: a warm drink that keeps you hydrated. Skip the sugar and try the decaf types.

Want More Information?Visit this credible site for healthy food choices www.eatrightontario.caCheck foods that you can take across the border go to www.cpb.gov and search for “food”For tips on eating out healthy, go to www.healthcheck.org/page/eating-outCheck out the Truckers Report tips for truckers eating on the road at http://www.thetruckersreport.com/library/eating-on-the-go-fast-food-nutrition/For tips on cutting salt out of your diet go to www.sodium101.caTRIHPP website www.transporthealth.ca

A sizeable tip: