Eating Healthy on the Road
Be Proactive
This is a foundational lesson for how to eat healthy as a trucker. Don’t wait until you’re hungry to think about food. Plan meals and snacks early. Since the foods most readily available along your routes tend to be unhealthy, think about alternatives. Then, take action to bring along or secure healthy foods.
Choose Wisely
When planning meals and snacks, balance a variety of foods from the right food groups, and aim to consume proper portions. Plan to eat three healthy meals and two or three good snacks each day. Keep the following suggestions in mind as you make up your menus for the road:
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- Protein: Lean cuts of roast beef and low-fat choices like ham, turkey, and roasted chicken are all great sources of protein. Canned tuna or salmon packed in water also travel well. Hardboiled eggs and nut butters offer alternatives to meat.
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- Dairy: Low-fat cheeses like mozzarella and string cheese are healthy and easy to eat. Low-fat yogurt and skim milk also make the list.
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- Grains: Bread, crackers, tortillas, and bagels that are made from whole grains provide valuable nutrients and a handy way to make sandwiches or snacks.
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- Fruits: Fresh fruit is healthy and delicious. Canned fruit is a convenient alternative. Choose products packed in natural juices with no added sugar.
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- Veggies: Fresh veggies are loaded with nutrients. You can buy in bulk and prepare them yourself or buy prewashed veggies or salads.
Remember Snacks
Having healthy snacks on hand can help you keep your mood and energy levels up and make it easier to maintain your commitment to eating right. If you need ideas, consider adding the following to your grocery list:
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- Raw veggies
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- Cheese
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- Nuts
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- Granola bars
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- Jerky
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- Whole grain pretzels
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- Whole grain crackers with peanut butter
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- Pita chips with hummus
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- Trail mix
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- Popcorn
Shop Smart
Trucking means living in a confined space. You may only have room for supplies for a few days. When you’re restocking on the road, aim to always shop at grocery stores. While truck stops and gas stations are easy places to stop, they rarely offer healthy choices. Because they’re convenience stores, merchandise also tends to be more expensive in these stores. Make it a point to go to a store that sells real food for groceries. Your body and your budget will benefit.
Consider Purchasing a Power Inverter
With a power inverter, you can add a small microwave or a mini refrigerator to your truck. That expands your menu possibilities. While the initial expense may seem pricy, it will be offset fairly quickly by the amount you can save when you pack and cook your meals.
Hydrate
Every cell in the human body depends on water to function. According to the National Institutes of Health, studies have shown that people who are chronically inadequately hydrated are at greater risk of developing chronic diseases like heart failure, chronic pulmonary disease, diabetes, and dementia. Clearly, drinking enough matters. While recommendations vary depending on environmental conditions and an individual’s health, experts generally encourage women to aim for at least nine cups of fluid per day. Men should try for 13 cups. Water is best. Unsweetened tea or coffee can be good alternatives. Milk and other nutritional drinks are also okay as long as you’re mindful of the sugar content.