As a long-haul truck driver, you spend 10-12 hours driving on average. That cuts into your meal and water breaks. Eating well and staying on schedule is difficult and even when you can manage that, cooking healthy food is another obstacle to tackle. Fast food is easy to access and since you know the taste already, you find comfort in choosing it as a meal. Overtime, it gets boring and unhealthy considering the high amount of sodium and preservatives they contain. Luckily, practising healthy eating habits is easier than you think.
Here are 7 practical healthy eating tips for commercial truckers in Ontario:
1. Stock up on healthy snacks
There’s plenty of snacks that you can fit into your truck cabin’s storage. Choose snacks including fruits, nuts, and sunflower seeds that can be stored outside. You can portion them into containers, so it is easy to grab them. Protein bars, nut butters on bread, guacamole cups with chips, string cheese, and boiled eggs are some satisfying options.
2. Plan your meals before your trip
Prepare meals and store them in your truck’s refrigerator. You can also carry an instant pot or crockpot on the road and cook meals as you go. Mix the two, so you aren’t eating the same lunch for five days.
3. Choose water over energy drinks and pop
Staying hydrated is key because when you are dehydrated, you lose focus. Do not replace water with pop or other sugary drinks to limit your sugar intake. Ingesting large amounts of sugar can spike your blood sugar immediately, followed by a sudden crash that will make you feel fatigued. Whenever you order a combo from a fast food joint, always choose water.
Also, learn how to differentiate between hunger and thirst. Many times when you feel hungry, it’s usually thirst because both trigger the same response in your brain.
4. Choose healthier fast food options
There are many healthier fast food options you can choose from including subway, salad bowls, burrito bowls. Balance your meals with a good amount of protein and fresh veggies. Avoid fried foods including fried chicken, burgers, or anything too cheesy.
5. Practice portion control
Just because you’re a commercial trucker now, doesn’t mean you have to give up on your favourite meals. Learn about portion control and how you can combine your favourite foods with salads. Consume fat from healthy sources including eggs, nut butters, beans, avocados, and lean meats.
6. Follow an eating schedule
As a trucker, you have a fixed schedule, so it only makes sense to take fixed breaks in between for your meals. It will train your body to only eat during those hours, so you don’t find yourself snacking at random times throughout the day or making impulse purchases at truck stops.
7. Set goals and track your progress
These goals don’t have to be weight loss goals. These can be goals like drinking 3 litres of water everyday, eating 4 portions of fruits and veggies, or limiting fast food to only twice a week. Make small practical goals and don’t be too hard on yourself.
For more tips, follow our blog at Caledon Truck Driving School.