How to Stay Fit on The Road: Nutrition (Part One)

If you’re in heavy haul trucking you know your eating schedule is dependant on where you’re at in your route, and making time for meals is a slew of truck stops, diners, and convenience stores — all in which are not known for their healthy food options! If you’re on the journey of making healthier food choices, these options are often chock full of sodium, sugar, and trans-fats can derail the best of intentions quickly. Finding healthy food choices on the road is tough, but completely doable.

At Stephan Izzi Trucking and Rigging, Inc., we provide specialized heavy haul trucking services for industries such as pharmaceuticals, homeland security, energy, chemical, and much more. For a full list of the industries we serve, visit our about us page. It is our guiding principle to deliver your freight safely and timely, so having drivers in good health is more productive for everyone! Follow along in today’s post and find insight on how to tackle your nutrition and make better food choices while on the road.

Better Nutrition While On The Road

The statistics are out: seven in 10 truck drivers are obese which puts them at a much higher risk of metabolic diseases such as type 2 diabetes, heart disease, erectile dysfunction, high blood pressure, and high cholesterol. Being diagnosed with these conditions can deem a truck driver medically disqualified from driving on the road, putting their career on the line. It’s not all doom and gloom, making small sustainable nutrition changes can positively impact your health in a relatively short amount of time.

Making healthier food choices on the road is picking a few small habits and slowly implementing them into your schedule. Pop is generally the drink of choice on route because it’s the perfect combination of sugar and caffeine with a refreshing effervescence. However, pop — as you may know — is not a good option. The high sugar levels spike your blood sugar levels, causing an energy crash hours later. A better option would be replacing pop with a sparkling water such as La Croix every other time you go to drink it, and then slowly cutting it out completely.

Depending on if you’re an all or nothing type of person or if you do well with moderation, you can use the “every other” rule while eating. If you’re used to eating a large fast-food breakfast, eat a better lunch with a plate focused on protein, good fats, and veggies. Another wise option is to have a bag full of healthy snacks composed of fruits, nuts and seeds, and a clean beef jerky. If you’re able to have a small cooler, pack veggies, salami, and string cheese.

Focusing on good fats (nuts, seeds, olive oil, avocado, etc) and foods high in fiber can help you stay full, longer. Highly processed carbs rapidly digest into sugar elevating your blood sugar levels, but not providing any staying power — it’s no wonder you’re hungry a couple hours later after a pancake breakfast or downing a couple of hot dogs. Eat smarter! Even if you go for the hot dogs, ditch the bun and add some veggies and you’ll stay more full, longer.

The food choices truckers have on the road have vastly improved compared to even 20 years ago, and today instead of everything coming with fries you can opt for a side salad or forego a side altogether! Use the “every other” rule to begin and gradually cut the junk out of your diet completely and feel better both on and off the road.

Making change is one of the hardest parts in changing up your diet — there is a psychological component to eating such as eating when we’re happy, sad, or bored and the options on the road aren’t always advantageous to making consistent and healthy nutrition changes while driving.

The takeaway here isn’t that you have to be perfect — it’s beginning a journey knowing you’ll have a few hiccups along the way. If you do make an unhealthy choice, don’t become paralyzed and make the choice to start again — right here, right now!

Staying healthy on the road not only gives you job security, but it allows for better productivity. At Stephan Izzi Trucking and Rigging, Inc., the days can be long and the hauls heavy, so in creating healthier food habits it will greatly impact us and the industries we drive for.

For more information on our services, contact us today!

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