Healthy Road‑Ready Meals: Expert Tips for Truck Drivers

Over 1 million truck drivers in Canada haul equipment and goods across the country and beyond. The mental and physical demands for drivers are a challenge, and with that, there is the struggle to eat consistent meals with nutritional value. 

Truckers do not have the luxury of fresh groceries and full kitchens at all times; it’s easier to stop and get fast food due to its convenience. However, many of these meals are higher in saturated fats, sodium and lack the nutrition drivers need to make it through a shift.

We put together a few tips for drivers to try the next time they hit the road and want to be healthier.

How Can A Trucker Eat Healthy?

To help truckers plan their meals, we put together a few tips to consider when planning meals on the road.

1. Eat less but more frequently: Eating habits are essential for everyone, especially those on the road. Three meals a day isn’t always the best way to get enough food for your day. Truckers should aim to have five small meals daily – it will help metabolize food better. Make an appointment with your health care professional to better understand what an appropriate calorie intake is for you.
2. Bring your own food: Skip the drive-thru and bring your meals and snacks. You’ll be able to control the portion sizes and how much fresh vegetables and protein you want. Consider having a mini cooler (or insulated lunch pack) and a small oven in your truck.
3. Plan meals ahead: Before you hit the road, plan your meals ahead of time. It will help save on space, and you won’t need to worry about finding a place to prepare your food.
4. Drink water: Drinking water is just as important as eating healthy. Swap out any pop or sugary drinks for water or natural fruit juice. Aim to have eight to 10 glasses of water per day.

What Are Good Healthy Snacks For Drivers?

 Truck drivers of all distances can benefit from having healthy snacks available. Some healthy snacks for drivers are:

• Yogurt with granola and fresh fruit
• Homemade muffins (consider adding fresh fruit, baking with whole grain flour, and adding in flax seeds, hemp seeds, or bran.
• DIY protein boxes (nuts, cheese, meat, crackers)
• Trail mix (aim for unsalted mixes and opt for dried fruit for something sweet instead of chocolate)
• Veggie tray with hummus or a protein-based dip
• Hard-boiled eggs
• No-bake energy bites 

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