How to Stay Healthy on the Road as a Truck Driver

Published On: April 28, 2022

When you’re always on the road, it can be difficult to prepare meals that are nutritionally sound, and you can easily end up eating a lot less than healthy fast food. Many truck drivers will suffer from preventable health conditions later in life because they are not eating proper diets during their working years. If you’re on the road a lot, working as a truck driver, there are ways that you can stay healthy and eat a nutritious diet. Here’s what you need to know.

Lean proteins

We have all had that meal where we eat it, and then an hour later, we already feel hungry again. This can happen when the meals we’re choosing are not balanced in terms of nutrition and don’t contain enough lean protein.

Lean proteins can help keep you feeling fuller for longer, which can help on the road to make sure you’re not mindlessly eating.

Foods that are deemed a good source of lean protein would be

  • Low-fat cottage cheese
  • Turkey jerky
  • Hard-boiled eggs
  • Tuna
  • Low-fat, sugar-free Greek yogurt


Would it surprise you to know that most people do not get enough fibre in their diet? It’s recommended that you consume 14 grams of fibre for every 1,000 calories you eat.

For those on the road, it can be very difficult to get the right amount of fibre because foods rich in fibre are mostly fresh produce, and that can be the most difficult to access on the road.

Additionally, fibre has the same effect as protein in that it will help keep you feeling fuller for longer. It can promote weight loss, lower your blood sugar, help with regular bowel movements and even reduce a person’s risk of getting gastrointestinal cancer.

Suggested snacks with high fibre content

  • Chopped veggies and hummus
  • Almonds
  • Apple slices with peanut butter
  • Turkey and avocado sandwich on whole-wheat bread

Choosing the right foods at truck stops

There has been a major shift in the kinds of foods available at truck stops because it has been brought to light that choosing healthy foods on the road can be a real challenge.

While you’ll still be able to find less healthy foods to enjoy as the occasional treat, more truck stops are also offering healthier options.

Preparing meals at home

You can also prepare your meals on the road while you’re at home so that you have healthy foods in your cab while you’re on the road. In addition to having control over the ingredients in your meals, you will save a lot of money as it’s much more budget-friendly to prepare your meals ahead of time.

Some of the snacks you can make beforehand that stay well are:

  • Overnight oats
  • Salads where you can just add the dressing after
  • Precooked meats for salads and sandwiches
  • Making your own salad dressings as opposed to store-bought

With just a few changes to your food choices, you can easily start to eat healthier while you’re on the road.

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