How can you stay healthy when your job involves driving hundreds of miles daily and interacting with many people at restaurants, rest stops, and pick-up/drop-off points? This is the dilemma our long-haul truckers face every day. Agencies devoted to the well-being of workers in the motor carrier industry say good health for truckers begins with a healthy diet and offer these tips.
Table of Contents
1. Try to Plan Balanced Meals
Healthier eating begins with understanding the importance of balanced meals. A diet that balances out nutrients over a broad spectrum will keep your body fueled so you can stay focused on safe driving. You’ll also reduce your risk of developing a chronic disease.
To long-haul truck drivers, eating out isn’t a special treat, it’s a way of life. That means while on the road you must plan ahead to include lean proteins, whole grains, and nutrient-rich vegetables or fruits for every meal.
2. Look for Healthy Convenience Store Options
These days, many convenience stores and travel stops have begun offering healthier options. You’ll find fresh fruit, yogurt with granola, salad makings, and cheeses. Additionally, technology has chimed in with apps for finding places that serve healthy foods. Make use of apps such as vegan-finder.com, and healthy cow. net. Sites like Grub Hub and DoorDash have filters to help find healthy meals on the road.
3. Pack Snacks High in Fiber and Protein
Before heading out on a long haul, pack a cooler full of healthy, portable snacks to help you meet daily nutritional requirements. They will also help you avoid less nutritious snacking on the road. Choose snacks like the following:
- Sliced Apples with Peanut Butter
- Dried Fruits (Raisins, Apricots, Cranberries)
- Sliced Veggies
- Trail Mix
- Hard-Boiled Eggs
- Low-Fat String Cheese
- Protein Bars
4. Don’t Skip Breakfast
Truck drivers with a demanding schedule may be tempted to skip a nutritious breakfast and fuel up with coffee and a doughnut. Don’t give in to the temptation. A healthy breakfast is the best way to kick-start your day and maintain energy levels. If you can’t stop for a hot, nutritious breakfast, go with yogurt and fresh fruit available at a convenience store.
5. Stay Hydrated
Drinking water is more than simply replenishing your body with fluids. Water reduces food cravings, hydrates your skin, and helps avoid bloat from fluid retention. Don’t quench your thirst with sugary sodas; opt for fruit-flavored hydrating water. Be eco-friendly and use a refillable bottle.
6. Choose Foods Associated with Better Sleep
Travel fatigue is a real thing and truck drivers must deal with it often. Fight the problem and get the benefits of nutritious meals at the same time by choosing foods that help you sleep better. With a little research, you can learn to choose foods that contain nutrients that improve sleep including melatonin, magnesium, and tryptophan.
Here’s a list to get you started.
- Poultry
- Fatty Fish
- Oatmeal and Bran Flakes
- Bananas
- Kiwis
- Tart Cherries
If you or someone you know is a truck driver, make eating healthy a priority because of how easy it is and the benefits it provides.
