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When you’re on the road, the main things you’re thinking about are: Am I driving safely? Am I making good time? Is my rig driving well? The last thing you’re thinking about is nutrition. This is perfectly understandable. There are so many items to check off to ensure each journey is successful as well as to watch for bad weather and poorly maintained roads. Nutrition for truck drivers needs to be as important as making sure a truck is ready for the road. Eating healthy and being active on the road isn’t as hard you think. Below are healthy nutrition ideas for truck drivers that are as easy as scheduling truck stops.
1. Pack Smart – Packing smart meals and snacks will help reduce your waistline and save you time and money. This takes some planning, but it will be worth it. Once you have gotten used to planning your meals, it will become second nature to you. There are three things to keep in mind when planning: variety, balance, and moderation. Some examples of healthy snacks include fresh or canned fruit (no added sugar); whole grain bread, cereal and crackers; and fresh veggies (washed and cut up). If you have a cooler, you can bring low-fat yogurt, cheese sticks and a small container of milk (skim or 1%). Small meals can be canned tuna or chicken packed in water as well as fresh meats (e.g., turkey, ham, and lean roast beef).
2. Stay Hydrated – It’s easy to forget to hydrate, aside from having a drink with a meal. Keep a large water bottle (or gallon bottle) of fresh water in the truck. If drinking plain water is hard for you, try some flavored water or put fresh fruit in your water.
3. Snack Smart – When eating out of a bag or box, we tend to overeat. Create smart snack baggies for your ride. You can measure out raw veggies, pretzels, crackers, and nuts. Or purchase 100 calorie® snack packs. Also, pick a date each month to restock your snacks so you’re not overbuying.
4. Walk Break – Being active on your hauls is important too, especially since truck drivers can spend up to 11 hours a day behind the wheel. We’re not talking about going for a run during a pit stop, but simply walking around your truck or the outside of the parking lot each time you fill up with gas or use the facilities. A 15-minute walk will stretch your legs and combat fatigue.
If you don’t have one, we recommend purchasing a small cooler and ice packs. They will help keep your snacks and small meals cool, especially on long hauls. Developing healthy eating habits will make you feel better and, in turn, make you more productive and alert.
At DVC, we know how easy it is to forget to stay hydrated and eat (a snack) during a journey. The health of our drivers is just as important as staying safe while on the road. Let’s all take a step towards healthy eating habits one truck stop at a time!