Over the road truck drivers are constantly challenged when it comes to eating a healthy diet, especially with how convenient fast food is. Unfortunately, diner, truck stops, convenience and fast food options are usually full of calories, fat and sodium, which can derail any intentions you had on eating a healthy meal. To balance calories and nutrients throughout the day, you should aim to eat at least five servings of fruits and vegetables daily when meal choices are limited, but that’s not always easy.
Good Options for Quick Meals
Foods that are high in fiber can leave you feeling fuller for longer and are also usually lower in calories. Oatmeal and other high-fiber breakfast cereals paired with nonfat or lower-fat milk and fresh fruit are quick and easy breakfast options that can be prepared on the road. Another good option for a quick meal is broth-based soups such as vegetable or chicken noodle along with salads. They help fill your stomach and can also be low in calories and fat depending on your choices. When dining out, limit creamy sauces and select baked or grilled meats to cut back on fat and calories.
Healthy Snacks on the Road
Stock your cab with healthy snack choices to minimize the need to grab food when hunger attacks and you don’t have time to stop for a meal. Keep foods that travel well under any condition such as apples, oranges, unsalted nuts, whole-grain crackers and individual servings of natural peanut butter for snacks that provide nutrients, proteins and fiber for fullness. Maybe add a portable mini fridge to store yogurts and berries or vegetables like celery and carrots for another healthy snack.
Make Your Own Meals
Making your own meals allows you to control the calories, fat and salt content of your food. You can use appliances in your cab such as portable coolers, mini slow cookers and lunchbox cookers to make sure you always have a meal on hand. A small pot roast with red potatoes and baby carrots can be delicious and a satisfying meal that cooks while you drive. Thanks to slow cooker liners, it’s easy to clean up too.
Watch Your Beverages
Try not to drink your calories throughout the day. Calories from drinks like soft drinks, sweetened teas, sports drinks and even juice can add up and easily put you over your daily needs. Calories from beverages do little to curb your hunger, but an extra 100 calories per day contributes to 10 pounds of weight can annually. Drinking diet or artificially sweetened drinks may leave you craving other sweets and foods so stick to water or unsweetened coffee or tea to quench your thirst.