Nutrition Tips for Truckers

Truck drivers face strict regulations limiting the number of hours they work in a day. Consequently, many focus on delivering the shipments on time that they forget about their health. The nature of the job is also not forgiving, because being behind the wheel means living a sedentary lifestyle.

Below are top healthy truck driver meals that will help you as a truck driver avoid gaining excess weight, prevent diet-related diseases, lower your healthcare costs, and avoid challenges in old age.

#1: Lean Meat
Meat is a popular truck driver meal throughout the country, but you should know that not all types of meats are healthy. For example, hamburgers and fried meats contain a higher fat content and more calories, which is not recommended for your body. However, it is recommended to eat lean meat (poultry and fish) that has been either boiled or baked.

#2: Fresh Fruits
Truck drivers who habitually snack on fresh fruits and vegetables tend to have a stronger immune system and sustained energy throughout the day. Citrus fruits such as oranges and lemons contain high levels of vitamin C that keep you healthy and act as an antioxidant. They also contain natural sugars and high water content that keeps you energized and feeling full, without all of the calories.

#3: Fiber-Rich Foods
There is a wide variety of fiber-rich foods out there that you can add to your diet. They include raw nuts, brown rice, beans, whole grain bread, and fresh fruits and vegetables. You can enjoy as many fresh salads as you need, while over the road, just remember to avoid salad dressings with high sugar and fat – opt for a vinaigrette or balsamic dressings with olive oil. With foods like these that contain high fiber, you will feel fuller longer and it will prevent you from overeating. 

#4: Healthy Snacks
Here are some good snack ideas that you can find at some truck stops. Below are a few of them:

• Apples and peanut butter – a childhood treat that we know and love. Protein, healthy fats and sustained energy.
• Yogurt – contains vitamin B-12 that help with mental clarity and depression and probiotics which help with gut bacteria to have a stronger immune system.
• Trail mix – is made up of dried fruits, granola, and nuts. Others may contain pumpkin and sunflower seeds. All these contain potassium and vitamin C, which are good for heart health.
• Hard-boiled eggs – a rich source of protein; a single egg can yield 70 calories of energy and 6 grams of protein.
• Popcorn– contains antioxidants called polyphenols that can help your body fight osteoporosis, cancer, and diabetes. However, avoid toppings and opt for the plain or lightly salted options.
• Tuna Pouch – high in Omega-3 fatty acids, it will protect your body from coronary diseases while providing a great source of protein.

 #5: Water
Lastly, water is one of the most crucial aspects of your diet – don’t forget this. This will help you with sustained energy, digestion, and overall health. Drinking more water will make you feel full and thus avoid overeating.