Randy Pollak is an over-the-road truck driver and chef. He has been featured on the Food Network’s “Emeril Live” cooking show. For more recipes and health tips, please visit this site where you can download “Cab Cookery Pantry,” a list of healthy foods and “Healthy Eating” tips and exercise tips for truckers.

Eating a candy bar or gulping that sugary cola may perk you up for the moment, but the mood swing that follows may leave you depressed and feeling tired. Eating the right foods at the right times is eating smart.

While carbohydrates are essential in elevating your mood and supplying the body with fuel, combining carbs with protein and fiber instead of reaching for those sugary snacks will prevent the blood-sugar spikes that send your body reeling into a groggy, depressed mood. Try reduced-sugar, low-fat yogurt, a whole-wheat bagel with cream cheese, a handful of nuts, or a piece of fruit like an apple or orange.

Skipping breakfast because you’re in a hurry may not only slow you down, but can also lead to poor concentration and food cravings, which in turn lead to poor food choices that sap your energy. Breakfast takes only five or 10 minutes if you make it for yourself. Choose whole-grain cereals, such as instant oatmeal sweetened with fruit or sugar-free maple syrup. Scrambled eggs with cheese and bacon bits are an occasional favorite of mine.

The caffeine in coffee, cola and tea has a two-sided effect. Initially caffeine can cause you to be more alert and actually concentrate better. But too much caffeine can cause you to become jittery and lose concentration. It can also cause you to lose restful sleep as the effects can linger in the body for a long time. A cup of coffee in the morning is safe for most people. But if you want to drink more without becoming jittery, drink decaffeinated beverages or better yet, lots of water. Your body needs at least 64 ounces of water everyday. If you do not provide sufficient amounts, you may feel fatigued from dehydration.

A good strategy for eating smart and controlling your mood is to take a daily multivitamin because on some days you’ll need to fill in the gaps nutritionally.