When you’re out there on the road, you sometimes have to take meals where they come. This may mean getting fast food, easily reheat-able processed foods or any range of other unhealthy options. But eating healthy is important and being on the road doesn’t have to get in the way of that. Here are a few tips to help you eat healthy on the road.

1) Drink water.
It’s no secret that its important to drink a healthy daily amount of water. It helps keep your energy up and prevent dehydration, which can lead to fatigue, muscle weakness, dizziness, and headaches.

A good guideline for daily water intake is to take your weight, divide it in half and drink an ounce for each pound. So if you weigh 200 pounds, you should be drinking 100 ounces, about 5v bottles, of water per day.

2) Planning is important.
Planning your route is important for more than just making sure you reach your destination on time, it also helps with keeping a healthy diet. Having a properly planned route will allow you to figure out what kind of meal plans you need to make along the way. You plan to stop and eat at places that offer healthy options. We’d also recommend investing in a mini-fridge or cooler for the truck and stocking it with healthy food. This way, you’ll eat healthier and save money.

3) Breakfast.

We’ve all heard it, breakfast is the most important meal of the day. If you skip breakfast, you’ll get hungry quicker and you’ll overeat at your next meal and be more likely to settle for unhealthy fast food. So what are some easy, on-the-go breakfast meals for truck drivers?

  • Fruit and cheese cubes are easy to store in a cooler or mini fridge.
  • Hard boiled eggs. If you can, boil a few eggs to take along in your cooler.
  • A breakfast wrap with a whole wheat tortilla, turkey, and low fat cheese will target multiple food groups. Organic peanut butter and bananas can also accomplish this.

4) Develop a healthy eating schedule.
Many studies say you should eat smaller meals every few hours instead of three large meals. Eating smaller snacks throughout the day prevents you from becoming so hungry that you overeat or grab something unhealthy. Try something along the lines of unsalted cashews and almonds, fruit, string cheese, or peanut butter on whole grain crackers.

5) Lunch.
Lunch should always be smaller than breakfast, good options are salads and deli sandwiches with greens on them. Try to limit the amount sauces, like mayo and mustard, on deli sandwiches and stick to low fat cheese in order to keep them healthy. Also make sure to check the nutrition facts on your deli meat – some pre-packaged meats contain exorbitant amounts of sodium.

6) Dinner.
Throughout the day, meals should be getting smaller and smaller, and dinner should be your smallest meal of the day. Stick to foods like beans, rice, and soup and, contrary to American tradition, there should be little to no meat on the dinner plate.

7) Don’t eat before bed.
We know that you’re on a tight schedule, but try to refrain from eating meals to close to bedtime. Try not to eat 1-3 hours before you go to sleep as it makes your digestive organs work hard when they should be winding down and preparing your body for sleep. Eating before bed puts you at risk of losing the quality and length of your sleep, making you tired, sluggish, and an all-around grump the next day. If you get hungry before bed, try drinking lemon water or decaf tea or coffee.

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