Truck Driver Health – The Importance Of A Healthy Diet

Commercial drivers have many challenges trying to eat a healthy diet. They are under pressure to work as many hours as are allowed. Consequently, they often grab a quick bite of something to eat from a truck stop without even considering the potential consequences of eating it. Far too many drivers consume too many unhealthy, calorie laden foods which contribute to weight gain. The types of foods and the quality of that food play a major role in determining the health of truck drivers.

canstockphoto (250) 7432466man-eating-salad350An estimated 55%-87% of truck drivers are overweight or obese. Many of these drivers suffer from various illnesses including strokes, high blood pressure, diabetes, cardiovascular diseases and others. Many of these health conditions could be avoided through regularly consuming health promoting foods. If drivers would only change their eating habits they could lose weight after which they would be much healthier and feel much better. Truckers should make an effort to include heart healthy foods in their diets. The state of their overall health and wellness would improve.

Avoid crash diets as they don’t work and in fact are harmful to your health. Disregard the latest diet craze or quick weight loss plans. Don’t count calories or weigh yourself every day. Plan to lose the extra weight slowly as this is by far the healthiest way. Don’t concern yourself with how long it might take you to reach your desired weight. Simply choosing your foods wisely will help you achieve your goal slowly but surely. The following tips may guide you in selecting healthier food options.

Don’t skip breakfast. It is the most important meal of the day and skipping this meal could encourage you to eat excess food later in the day. A good choice would be fresh fruit. An omelet filled with vegetables is good with a slice of whole wheat toast. A bowl of oatmeal with fresh or dried fruits would also be a good choice. Avoid milk products and yogurt as most commercially available yogurt contains too much sugar or other sweeteners. Take the time to select healthy foods even if you must eat on the run.

Commercial drivers should make every effort to reduce or eliminate the consumption of soft drinks. Soft drinks contain nothing whatsoever of any nutritious value. They basically consist of carbonated water, caffeine, high fructose corn syrup and artificial flavors and food colorings. Diet soft drinks consist of aspartame and are worst for your health than regular soft drinks. Consider drinking herbal teas instead.

Many people mistakenly believe that because diet drinks often contain zero calories they don’t cause one to gain weight. This is an erroneous belief because studies have found that not only do diet sodas fail to help one lose weight, but instead contribute to weight gain and other health problems. This is because diet sodas and other foods and beverages made with artificial sweeteners like aspartame are not healthy.

Aspartame consists of three components: phenylalanine (50%), aspartic acid (40%), and methanol, aka wood alcohol (10%). Phenylalanine breaks down into (DKP), a known carcinogen when exposed to warm temperatures or extended storage. Methanol breaks down into formaldehyde. The average core body temperature (taken internally) is (37.0 C).

Drink more water. Drinking water will prevent dehydration and make you feel full. Unsweetened herbal teas and black coffee are also good beverages to consume. Coffee contains caffeine which can suppress appetite which could prevent overeating. Fruit and vegetable juices are also healthier beverages to consume.

When eating at truckstop restaurants, ask for a glass of water with lemon. This is a calorie free healthy beverage which does not contain any calories. Avoid buying zero calorie sodas as water is better.

Water is essential to your good health. Although, water is a major component in other beverages and some foods, plain water is always a good choice.

Drink more water. Drinking water will prevent dehydration and make you feel full. Unsweetened herbal teas and black coffee are also good beverages to consume. Coffee contains caffeine which can suppress appetite which could prevent overeating. Fruit and vegetable juices are also healthier beverages to consume.

Consume fiber rich foods. This includes foods like brown rice, whole grain breads, whole grain crackers, oats, raw nuts like walnuts and pecans, seeds like pumpkin and sunflower, beans, dried fruits and fresh fruits and vegetables. Because these foods are high fiber, you don’t need to eat as much to feel full and thus can avoid overeating.

canstockphoto (420) 6119133nuts

Eat a limited amount of lean meat which has been baked or broiled. Don’t eat any fried meats or greasy hamburgers as these are not only unhealthy but add extra calories. Soups made primarily of dried beans or vegetables are a good healthy choice and are also filling.

Eat a variety of fresh fruits. Citrus fruits like fresh lemons, oranges and grapefruits are not only foods that are rich in antioxidants especially vitamin C, but they also are good at preventing obesity. However, do not consume frozen or bottled juice as these usually have added sugar or other sweeteners which should be avoided.

Eat plenty of fresh vegetables. Enjoy as many fresh salads as you like but watch the dressing. Use only a small amount of olive oil or salad dressing on your salads. If you don’t have a small refrigerator in your truck, get a good cooler and replace ice packs as needed.

Keep nutritious snacks in the truck. This includes things like fresh fruits, nuts and seeds like sunflower seeds or pumpkin seeds. Avoid potato chips and other fatty snacks. Try to stock up on groceries at supermarkets which offer more options than truck stops.

Skip desserts which can often leave you feeling fatigued and sleepy. Instead, choose fresh fruit as a dessert. You will discover that when you eliminate fatty sugary foods and instead eat wholesome foods you not only lose weight but you will feel better and have much more energy. Eating well on the road requires diligence and good planning. If you embrace this plan you can look forward to a leaner, healthier body.

canstockphoto (420) 2309681vegetables-3003