Are you a commercial truck driver looking for ways to adopt healthy diet? Keep reading to learn about a few of the tips and strategies that you can use to create healthy eating habits at home and on the road. But first, we’d like to tell you a little bit about who we are!
BW Mitchum has been a leader in customized intermodal and domestic transportation while still maintaining the core principles you expect from a third-generation family business. We pride ourselves on our reliable and personalized customer service and provide whatever logistical support customers may need in addition to transportation, including warehousing, transloading, and brokerage services. We are committed to continuing to provide the highest-quality transport services as we continue to grow.
Now let’s get started!
How can truck drivers create healthy eating habits?
The first step to creating healthy eating habits as a truck driver is to make sure that you have a strategy in place for creating habits that stick. If you immediately give up on healthy eating, you’ll just be right back where you started!
So let’s talk about a few strategies and tips that you can use to make sure your healthy habits stick around for the long run.
1. Commit to a Time Frame
Although you may have heard people say that it takes 21 days to form a habit, research conducted by University College London suggests that 66 days, or about 2 months, is a more accurate average time frame but it may take even longer for some individuals.
If that length of time feels like too much of a challenge, you’re not alone. Many people find it difficult to stick with a new activity long enough to turn it into a habit. If you feel overwhelmed by the thought of it, try breaking it down into smaller time frames.
Commit to the first week. Then, when the week is over, you’ll feel a sense of accomplishment as you enter the second week. Each week will be a new, small commitment to your larger goal. You can even buy a calendar specifically to mark off the time as it passes!
2. Start Small
You don’t have to begin the perfect healthy life overnight. In fact, you’re more likely to stick to your new habits if you start with smaller goals to create larger habits over time. Want to eat more vegetables? Start by adding an extra serving of veggies to one meal the first week, then two meals the second week. Keep increasing until you reach your goal!
3. Focus on Mindset
Mindset is half the battle when it comes to creating new habits. If you’re thinking negatively, you will ultimately find it harder to continue persevering toward your goals.
If you are getting dragged down by negative thoughts, the best thing that you can do is to push back with positive thoughts. Check out this article for some tips to create positive thought patterns!
Now let’s talk about a few healthy eating tips and food recommendations for commercial drivers like you.
Healthy Eating Tips for Truck Drivers
Want to eat healthy while on the road? Here are some tips to help you get started!
Plan Ahead
You’re always going to have a more difficult time eating healthy when you don’t have a plan in advance. If the extent of your planning is ‘When I get hungry, I’ll stop at the nearest gas station or fast food restaurant,’ you’re bound to eat a much less healthy meal.
During your pre-trip planning, decide where along your route you will stop, and look at what food options are available. Then you can plan to choose a restaurant, or even a supermarket like Publix or Harris Teeter, that has food options that are healthy and delicious.
Of course, it’s always better to bring home-cooked food on the road. This may not be a convenient option for many drivers, but if you are able to include preparing and packing some meals into your pre-trip planning, it’s a great way to ensure you’re eating healthy foods while on the road!
On Off Days, Cook at Home
Your meals at home are just as important as your meals on the road, and it is often easier to control what is available in your own home. Get intentional about grocery shopping for the days when you will be home.
If you can, spend a day creating a grocery list based on specific recipes, then shop and spend time preparing the ingredients to make cooking each dish simple. It may take time to find some recipes you like that are simple and healthy, but once you have a few, you can rotate them to keep your healthy eating interesting!
Take Snacks Seriously
Not all eating will be full meals. Everyone loves a good snack, and when you are on the road, you’re bound to enjoy some snacks. Stock up on healthy options like granola bars, nuts, dried fruits, and even baby carrots and celery ahead of your trip.
This will ensure that you have those healthy options available when you want a snack! It is also a good idea to identify healthy snacks that are often carried in gas stations and convenience stores, so that when you need to pick up a snack, you know what to look for.
Are you ready to learn about some healthy diet options for truck drivers? Let’s talk about it!
What are some healthy diet options for truck drivers?
Now that you’ve learned how to create healthy habits, let’s talk about some specific foods that will keep you at peak performance!
We’ve already talked about the importance of choosing the right snack foods while on the road. Nuts, dried fruits, and granola bars are all great options. Mess-free, minimal-prep fruits and vegetables are also great choices for snacking on the road. Here are a few fantastic vegetable choices for snacking:
- Celery
Celery has a low glycemic index, meaning if you have trouble balancing your blood sugar levels, it’s a great choice. It also has vitamins A + K, as well as potassium and folate!
- Baby Carrots
Carrots are high in fiber, calcium, and vitamin K. They’re great for your bone health and may help lower your risk of developing diabetes.
- Cucumber Slices
Cucumbers contain antioxidants, and some studies suggest that they may help balance your blood sugar. They’re also full of water, so they can help keep you hydrated!
- Cherry or Grape Tomatoes
Tomatoes contain a specific antioxidant called lycopene, which is linked to a reduced risk of cancer and heart disease. They are also full of vitamins C and K, as well as other vitamins and minerals!
In addition to vegetables, there are also plenty of fruits that you can take with you for on-the-road snacking.
- Grapes
Grapes are another great source of vitamin K as well as B vitamins. They’re also full of a variety of antioxidants, some of which may help fight cancer.
- Oranges
Oranges are a fantastic source of fiber and Vitamin C. Eating oranges is also a great way to fight inflammation!
- Apples
You’ve heard that an apple a day keeps the doctor away? Well, apples are full of fiber and contain flavonoids that help reduce your risk of heart disease. Plus, eating apples has been linked to a reduced risk of stroke!
- Bananas
Bananas are well-known for their high levels of an electrolyte called potassium. It can help keep your muscles strong and healthy! Bananas are also a good source of folate.
- Cherries
Cherries contain fiber, vitamin C, potassium, and loads of antioxidants. They’re anti-inflammatory, which means they are a good choice for anyone suffering from arthritis or gout. They’re also linked to better heart health!
If you’re hoping to create healthier eating habits, consider adding some of these fruits and vegetables to your diet!
Have these tips helped you create a healthier lifestyle while you are on the road? We hope they have! We’ll continue to cover more topics like this one in our future blogs. Follow us on Facebook and Instagram to stay up-to-date on our latest blogs!
If you are an experienced commercial driver or mechanic, we are hiring! Visit our Opportunities page to learn more and apply to join our team.
Resources:
https://www.nutrition.va.gov/docs/EducationMaterials/HealthyEatingTipsTruckDrivers.pdf
https://www.truckinginfo.com/157505/how-truck-drivers-can-eat-healthy-on-the-road
https://www.cloudtrucks.com/blog-post/healthy-snacks-for-drivers
https://www.healthline.com/nutrition/7-health-benefits-of-cucumber#TOC_TITLE_HDR_3
https://www.healthline.com/nutrition/benefits-of-grapes
https://www.healthline.com/nutrition/10-health-benefits-of-apples