Truck Driver Nutrition

Truck Driver Nutrition
truck-driver-nutrition-blog

Nutrition is an important part of the trucking lifestyle. Healthy eating habits affect your performance and mood. Nutrition and general living conditions have a major effect on your daily habits (Click HERE to read our blog on organizing your workspace). Developing healthy eating habits is important for prolonged health.

It can be a challenge to keep fresh groceries and a full kitchen in your truck at all times, but the solution is weekly meal preparation. Avoiding stops at diners and fast food restaurants corresponds with keeping your calories, sodium, fat intake, and cash spend low. Appliances like portable coolers and mini slow cookers can provide you with the liberty to store and cook meals in the comfort of your truck cab. Truck refrigerators should be well-stocked with nutritious food items to help you minimize the need to stop at restaurants and to keep your miles high!

Tips on healthy eating habits:

  • Eat 5-7 small meals per day (this helps with keeping your energy high)
  • Keep foods that travel well, such as: apples, oranges, mixed nuts, crackers, etc.
  • Avoid drinking diet or artificially sweetened drinks as they may increase your craving for more sugar
  • Typically, men require 2000-2500 calories per day and women require 1500-2000 calories per day.
  • Download apps such as MyFitnessPal to keep track of your diet. This will help in visualizing what your daily calorie intake looks like (an extra 100 calories/day = 10 pounds of weight/year)

Here are some ideas for healthy food options:

Breakfast:

  • Fresh fruit
  • Vegetables
  • Hummus dip
  • Oatmeal
  • Banana bread
  • Avocado on bread
  • Yogurt
  • Cottage cheese
  • Protein/cereal bars

Lunch:

  • Cheese & tomato sandwich
  • Tuna sandwich
  • Veggie burgers
  • Turkey wraps
  • Chickpea wraps
  • Black bean burritos

Dinner:

  • Thin-crust pizza
  • Vegetable Tacos
  • Chicken salads
  • Vegetable stews
  • Fish
  • Chicken Lettuce Wraps

If you’ve got a sweet tooth (we all crave sweets!), we’ve got some ideas for you:

  • Fresh fruit
  • Banana bread
  • Fat-free ice cream
  • Frozen fruit
  • Frozen fruit pops
  • Dried fruits
  • Yogurt parfaits
  • Banana chips

You can get creative with your meal preparation. There are various websites that will help you with gathering ideas and providing you with instructions to create healthy meals.

Remember, the most important tip – you’re in control of what you put in your body and the meals you choose can be easy to make, delicious, and nutritious.

Hyndman’s Personal Development Café sessions include lessons on Healthy Diet – Click HERE to view the presentation.

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