Consuming healthy food is challenging for a truck driver. Being away from home means less access to healthy foods, so drivers might go for fast foods that are readily available.
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With overnight stays in the cabin and eating on the road, drivers must establish a routine that works for them. The long hours of sitting, physical inactivity, fast food, isolation, and fatigue can have negative consequences on one’s health. Drivers aware of this can implement changes to combat the adverse effect. This post shares more about healthy food and habits that nourish your body.
Drivers need to eat every three hours to maintain higher energy levels and focus. Regular meals maintain stable blood sugar levels, which prevents fatigue, energy crashes, and overeating. The ideal diet includes breakfast, lunch, dinner, and a snack between meals.
For long haulers, maintaining this can be challenging. But it is still possible with proper planning. Meal prepping at home and bringing food with you is a great option. Investing in a mini fridge for storing the food is another step towards a healthy change.
Carefully choosing your foods also makes a huge difference. Make sure to stock up on Greek yogurt, fruits, washed and chopped veggies, hummus, sandwich meat, and boiled eggs.
Increase protein intake
Protein stabilizes blood sugar levels but also keeps you feeling full for longer. Some easy ways to add protein to your meal are boiled eggs, rotisserie chicken, tuna, peanut butter, and nuts. These are excellent choices to consider when you stop at the nearest store.
Add more fiber to your diet
Fiber is beneficial for making you feel full, which prevents overeating and calorie intake. Also, it prevents constipation, a common problem for truck drivers. Consider increasing your intake of fruits and veggies to add fiber to your diet. You can also prepare overnight oats in individual mason jar portions combined with fruit and yogurt. This is a great breakfast or snack alternative. Hummus dip and veggies are another excellent light meal or snack alternative.
Add healthy fats
Omega 3 fats contribute to a healthy heart and cardiovascular system. Drivers should add nuts, seeds, and fish to their regular diet. Tuna sandwiches are an excellent option for easy transportation. Make sure to avoid trans fats and stay away from deep-fried foods.
Hydrate your body
Proper hydration is crucial for a balanced diet. The sugar-rich drinks are the leading cause of obesity in the US. While people don’t consider their favorite carbonated drink unhealthy, it is high in calories. Therefore drivers should find calorie-free options to hydrate their bodies. Keeping a bottle of water is the best way to hydrate when driving. If you crave carbonated drinks, replace them with club soda. Add freshly squeezed orange or lemon juice for the flavor, or throw in some fruit slices. Limit your coffee intake as it removes liquids from your body.
Maintain your healthy habits
In some cases, truck drivers won’t only eat in their cabins at the truck stops. If you’re faced with temptations on the buffet table, be sure to make wise choices. Salads and soups help you fill up and avoid overeating. Fill half of your plate with veggies and the rest with lean meats. Avoid deep-fried foods and too much carbohydrates in the form of bread or pasta.