Healthy Food Options for Truck Drivers
It can be daunting trying to incorporate healthy food into your diet when you’re on the road, but you can start with simple additions.
Staying healthy on the road can be difficult. Finding time to prepare meals and get appropriate exercise to keep both your mental and physical state in a good place isn’t easy when you spend so much time in the driver’s seat, and you have a looking deadline that needs to be met. In the winter, this becomes even more essential. The holidays are infamous for leading to weight gain and an uptick in opting for easier meals, such as fast food. For truck drivers that are on the road before the sun rises and are continuing to drive long after it has set, this can seem like an easier way of doing things. If you haven’t yet developed a system for prepped meals, there are plenty of healthy food options for truck drivers that require minimal effort and can be easily stored in your truck.
Breakfast
For breakfast, one of the most important things to remember is to avoid foods that are high in sugar—sugar isn’t healthy for you, and it can also lead to a crash later in the day. Instead, choose foods that are high in protein, which will provide steady energy throughout the day.
- Hard-boiled eggs
- Oatmeal
- Low-fat yogurt
- Multi-grain toast with peanut butter
- Protein bars
- Fresh fruit (if you don’t have a fridge, choose fruits that can be kept at room temperature)
Lunch
For lunch, you can keep ingredients for very simple and quick meals to enjoy or have something pre-packaged to make it even easier. Make an effort to avoid condiments such as mayonnaise and ketchup, and go for mustard, hummus, or pesto.
- Pre-mixed salad (choose a low-fat dressing)
- Turkey wrap/burger (choose a low-fat cheese)
- Veggie burger
- Hummus and crackers or pita bread
- Egg, tuna, or chicken salad sandwich
Dinner
One tip for dinners is to remember that it should be the smallest meal of your day, so go light on the portions. Another great tip is to invest in a slow cooker. You can make tons of amazing dishes with a slow cooker, and it often requires very little effort to do so. You could even get a meal started early and have it ready by lunch while leaving a small portion for dinner. Simply keep the cooker on warm until you’re ready to enjoy your meal.
- Pot roast
- Beef stew
- BBQ chicken
- Chili
- Various soups
Snacks
- Fresh fruit
- Hummus and crackers or pita bread
- Low-fat string cheese or cheese sticks
- Low-fat yogurt
- Unsalted mixed nuts
- Popcorn
- Protein bars
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