Making healthy choices while on the road can be challenging; even when you have the supplies to create healthy dishes, the flashing advertisements for fast food every mile can prove to be very tempting! Eating right can make a world of difference in how you feel. That’s why we’ve compiled a list of tips on how to eat healthy on the road.
1. Incorporate Lean Meat into Your Meals
Lean meats like poultry and fish are great options to incorporate healthy protein while avoiding the high fat and calorie content that you’d usually find with red meat. Stick with your healthier meat options like grilled chicken, turkey, hard-boiled eggs, salmon, and tuna. Once you know your options, it’s easier to substitute for healthier alternatives. Switch out your bacon for turkey bacon; instead of ordering fried chicken, use a compact cook-top to make some grilled chicken with extra TLC (seasoning)!
2. Rice & Veggies
Rice is an excellent source of energy to supplement your protein. Brown rice is more nutritious than white rice as it contains more fiber and magnesium. So the next time you make your meals switch out the white rice for brown rice!
We all know how crucial vegetables are for our diet. They provide a lot of nutrition and are naturally low in fat and calories. You can be pretty creative with your veggies: Make a midafternoon snack out of carrots, cucumbers, peppers, and hummus! Or make a quick Mediterranean salad with pasta, tomato, cucumber, feta cheese, and balsamic dressing with olive oil!
3. Have Fun with Fruit
Who said fruit has to be boring? Fruits are like the candy of nature so they say. You can buy fresh fruits to last you a whole week, or buy canned fruits that have an even longer shelf life. Fruits like bananas, apples, oranges, and berries are great sources of potassium, vitamins, and antioxidants that your body needs to thrive. Use frozen fruits to make yourself a delicious fruit smoothie! Fruits can make you feel full and hydrated without the high-calorie content, so make sure you incorporate them into your lifestyle.
4. Fiber
Fiber is a must, so make sure you have foods like raw nuts, brown rice, beans, lentils, and whole-grain bread in your diet. Enjoy endless salad options with healthier dressings like vinaigrette or balsamic dressing and olive oil.
5. Vitamins & Supplements
We know it’s hard to keep track of your nutrition while on the road, so making sure you take your daily vitamins and supplements can help you stay healthy. As a trucker, you want to make sure you get your vitamin C, A, and D along with Omega-3, Protein, and Fiber. We aren’t doctors, so make sure you consult with a medical professional before taking supplements!
6. Hydration, Hydration, Hydration!
Making sure you stay hydrated helps with your energy, digestion, and overall health. Drinking water will also make you less likely to overeat or eat out of boredom. So be sure to drink 2-3 liters of water daily!
7. Apps
What’s an app got to do with eating healthy? Well, there are many mobile apps that help you keep track of your calories and macros as you log in your meals- that way you can stay consistent and make sure you are eating healthy. MyFitnessPal is a popular fitness app that tracks everything for you!
Easier said than done, right? Well, here are some TikTok videos of drivers giving insight on how they incorporate healthy meals while on the road. Check out what they have to say to help get you inspired!
TikToks on how to meal prep and eat healthy on the road.
On a budget and don’t have a fridge or a way to cook stuff? This video is for you. Check out her TikTok for more tips like this.
This food looks amazing! If you are able to spend a little more on food and cook this is the TikTok for you. Great source of protein with lots of flavors.
Another great video with food ideas. Personal note: Highly recommend the Fruity Pebble protein powder. It tastes just like the cereal and is a great source of protein. I mix it with milk or water. I know some people even add it to their coffee as a powdered “creamer.” It can be pricey which is why I get it off of GNC. It has some great sales every once in a while. Check it out
If you are inspired you eat healthy on the road now is the time to start!
