5 Healthy Food Tips When You're on the Go

January 29, 2020

One of the biggest challenges for a truck driver is keeping a healthy lifestyle while on the road. While increasing your physical movement and exercise can be a big help in your overall health, putting a focus on your nutrition is so important.

Interested in some exercise help while on the road? Check out our blog about yoga.

It’s true that it’s easy to find non-nutritious food options. They are everywhere. The good news is, there are alternatives, too!

Here are five healthy food tips for when you’re on the go:

  1. Pack Your Snacks

This may be easier said than done, but it’s a viable option. If you struggle through choosing the healthier options at the truck stop or fast food restaurant, then you may want to focus on your nutrition before you even leave the house.

Why? Because you have full control over what you put in your truck. Easy-to-grab food can be fruits or healthier snack crackers that are loaded with fiber and whole grain.

  1. Opt for Low Sodium

Pre-packaged food is often loaded with sodium to preserve freshness, so opting for low sodium options when available will help you find a balance. Look for the unsalted pack of nuts or apples and peanut butter.

  1. Embrace the Power of Protein

Protein keeps us fuller longer, so embracing it before long stretches can help! Did you know that one hard-boiled egg has six grams of protein? Or that one cup of Greek yogurt can have 22 grams of protein? Whether you use it as a side or as a quick snack, eggs and Greek yogurt are great foods to add in more protein to your everyday diet. If you are watching your sugar, make sure you grab the plain version of the Greek yogurt and not the ones with the added sugar.

If you don’t like eggs or are avoiding dairy, here are some plant-based protein suggestions.

  1. Check Out Different Side Options

When you’re on the go, you may still cross paths with fast food restaurants. Choose ones that have alternatives to just fries as sides.  Side salads (be mindful of the nutritional content in the dressing), fruit cups and more have become side options at many fast food restaurants.

  1. Know that Beverages Have Calories, too

It’s easy to blame all our calorie consumption all on what we eat, but we should check out what we are drinking, too. One 20-ounce Coca-Cola has 240 calories and 65 grams of sugar. One grande caramel macchiato from Starbucks has 250 calories and 33 grams of sugar. Not that you can never have these drinks, but if it’s all day, every day, the calories and grams of sugar will really add up. Here is a healthy and non-healthy drink guide if you want some more information.

What do you struggle with while on the road? Let us know! We want to help. Please contact our Wellness Team at 402-404-2104.

Healthy food tips for truck drivers


Picture of Wellness Team

Written by Wellness Team


Subscribe to the Hirschbach Blog