top on-the-road snacks for better trucker health
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views Truck drivers and heavy haulage operators may have a harder time than most staying healthy but better trucker health isn’t too hard with a bit of planning and preparation. Truck stops and servos aren’t renowned for their healthy fare so it’s a bad idea to rely on them for all your tucker. Nutritionist Rania Batayneh says three common servo snacks are probably acceptable: A healthy muesli bar (low in fat and sugars); Fresh fruit (usually on the counters now); and Jerky (a good source of protein in small doses). With a few supplies on board your rig, you can make sure you always have something healthy to snack on and avoid those desperate hunger moments that have you stocking up on chips, soft drink and other empty calorie foods. Here are a few great (and good-for-you) snacks for heavy haulage truck drivers. See more great resources for truck drivers on our website http://www.nationalheavyhaulage.com.au/newsTRANSCRIPT
TOP ON-THE-ROAD SNACKS FOR BETTER TRUCKER HEALTH
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DID YOU KNOW There are only 3 servo snacks that
are ‘acceptable’ for truck driver
nutrition? Here are our tips to
snack healthy on the road.
nationalheavyhaulage.com.au
• Celery and carrot cut into straws are great to chew on and come with very few calories; • Peanut butter or hummus can be used to add flavour and protein; • Broccoli and cauliflower florets can be eaten raw or blanched first; and • Cherry or grape tomatoes and raw snap peas are easy to snack on as well.
Pre-cut them and put them in a zip lock bag or plastic container and they’ll stay crisp even on long haulage work.
VEGIE SNACKS
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• Berries are loaded with antioxidants and are easy to eat;• Grapes are another great snack for the road;• Apple slices (pre-soaked in lemony water so they don’t brown); and• Orange wedges.
Wash and prepare your fruit before you head off and keep it in a cooler to retain its freshness and you’ll always have a tasty and nutritious snack on hand.
FRUIT SNACKS
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• Cheese cubes or slices;• Nuts and seeds (pre-mix your own favourite seeds and nuts in a zip lock bag);• Trail mix (you can make your own with muesli, raw nuts and seeds and dried fruits); and• Muesli bars (keep an eye out for a high protein and fibre content and lower fat and sugar content).
Add some high cocoa content dark chocolate chips for a little sweetness.
PROTEIN SNACKS
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MORE GREAT TRUCKER SNACKS• Rice cakes and air-popped popcorn contain relatively few calories and can be a great alternative;• Vege chips are available at some servos, ensure you check the nutrition facts on the packet; • Dried fruits like apples, apricots and sultanas are good for you and easy to snack on; and • Sandwiches or wraps can easily be made before you set out on the road and they’re easy to eat while you’re driving.
Avoid high fat and sodium content.
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• Water (add some fruit juice if you want flavour or a touch of cordial);• 100% vegetable juice;• 100% fruit juice; and• Sports drinks.
Soft drinks are a big no-no since they’re loaded with sugar and even the sugar-free ones offer you zero nutrition or hydration benefits.
HEALTHY HYDRATION
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