How To Eat Healthy On The Road

Trying to keep healthy on the road? Many truck drivers find it a challenge but it doesn’t have to be. Like the saying goes those who fail to plan will fail but those who plan to succeed will certainly succeed. In this post, we share some tips on how drivers can eat healthy while on the road. Hopefully, you might make some part of your habits while on a job that keeps you on the move.

  • Try to bring home-cooked meals and snacks with you. 
  • Try to eat regularly. Aim to eat at around the same times every day for breakfast, lunch and dinner to help maintain a healthy eating pattern.
  • Don’t wait until you’re too hungry to eat. Be sure to snack up and include healthy snacks during your shift to keep your energy levels up. Avoid snacks that are high in fat, sugar and salt. Instead, focus on protein.
  • Avoid sugary drinks. Fill a large reusable water bottle with fresh water that can easily be refilled. Limit sweetened drinks like soft drink.
  • Watch the caffeine. Choose decaffeinated drinks if you’d like more than these amounts.

Sample Menu:

Breakfast – English muffin with peanut butter, a hard-boiled egg or cottage cheese with a banana on the side

Mid Morning Snack – A yoghurt cup and a high-fibre granola bar or almond coconut granola. With a hand full of dried apricots and almonds.

Lunch – Cooked chicken breast slices or canned low sodium tuna, mixed green salad and low-fat mayonnaise in a whole wheat tortilla wrap

Mid Afternoon Snack – Pre-washed and cut carrot sticks, cucumbers or peppers with hummus

Dinner – Whole grain pasta mixed with tomato sauce, vegetables and lean ground beef in a thermos

Early-evening snack – High-fibre cereal (look for 4g+) with evaporated milk or soy beverage.

! Keep foods at the right temperature !

Perishables include as all meats, fish, chicken, eggs, anything with mayonnaise, cheese and yoghurt.

  • Pack perishable foods in a cooler using ice packs.
  • Perishable food items need to be stored at 4°C or below.
  • Keep the cooler out of the sun and in the coolest part of your car.
  • Keep one cooler for main meals and another for drinks and snacks, when possible.  Restock your coolers often for longer trips, when you can.

! Avoid cross-contamination ! 

  • Pack meals and snacks separately in reusable containers and re-sealable plastic bags to keep things easy.
  • Pack lots of napkins, wet wipes, hand sanitizer and plastic forks and spoons.
  • Wash your hands with soap often. Keep a hand sanitizer gel with you when you’re not able to get to freshwater and soap.