Eating on the Road – Nutrition for Truck Drivers – Part Two

Author: Diana Steele, RD

Practical tips to make it easy.


Diana Steele of Eating For Energy was one of SafetyDriven’s speakers at our Speakers Series held during the Apna Truck Show on June 10, 2017. Following is part 2 of 3 of what was shared during her talk. Click here for Part One.

  1. Fast food:

    Check out the menus on-line before you leave. Pre-determine your stop and your order. Stick to your plan. Consider buying your main and adding to it with food from home or the grocery store such as raw vegetables, salads, fruit, yogurt. Chili and baked potato, burgers without the special sauce, grilled chicken sandwiches and wraps can all be healthy choices. Where possible, add more vegetables.

  2. Walmart and grocery stores, 7-11:

    Walmart have great parking lots. Take advantage of their fresh food selection, energy bars, dried fruit and nuts, sparkling water, fruit, Nourish bowls. Grocery stores have deli sections with green salads, broccoli salad, Greek salad, grilled chicken or salmon, freshly made sandwiches. 7-11 is great for granola bars, milk, yogurt, energy bars, water.

  3. Bring food from home:

    Saves you money. Set yourself up for success. Buy a Power Inverter so you can use a small fridge or plug in cooler, even a microwave or slow cooker in the sleeper. Day trips: use a cooler with ice packs on the passenger seat.

  4. Healthy Snack ideas to pack from home:

    Cut vegetables and hummus, fruit parfait: fruit, yogurt and granola in a mason jar, ½ cup trail mix, crackers and peanut butter or peanut butter and banana sandwich, milk and homemade muffin, crackers with cheese and cucumber slices, hard-boiled egg, edamame, roti and peanut butter.

  5. Easy meal ideas to bring from home:

    Leftover dinner to eat cold or reheat at truck stop. Overnight oats in mason jar. Peanut butter and banana sandwich. Quinoa salad with chickpeas and Greek salad. Chickpea Curry on rice with roasted broccoli and cauliflower. Chicken or salmon wrap with vegetables. Chicken kebob with pita, tzatziki and Greek salad. Bean burrito and green salad.

  6. Meals to prepare on the road:

    Sandwiches or wraps, oatmeal, Nourish bowls (need microwave).

  7. Foods that don’t need refrigeration:

    apple sauce, canned fruit, tined tuna (mini flavoured ones don’t need a can opener), energy bars: ElevateMe, Larabar, Made Good, SoLo, Kind, Kashi, Triscuits, Wasa or Ryvita, Kalvi, Kashi 7 grains, nuts, seeds, trail mix, dry cereal, tortillas, pretzels.

“People who sleep less than 5 hours per night are more inclined to be overweight.”

For more information contact Diana Steele at Eating For Energy, 604-727-3801

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