Long haul
truck drivers, police officers and couriers know first hand that being on a the
road for long stretches of time certainly is an obstacle to good health. Any
occupation that requires driving for hours without opportunities to stop for
food or washroom breaks typically results in weight gain and high blood
pressure. To top it off, distracted driving laws will soon prohibit you from
eating a meal or snacking while driving (a good thing for the rest of us, but
inconvenient for you).
Police
officers who work shifts will prioritize sleep over healthy meal preparation
and often end up eating (really unhealthy) fast food during the night shift.
Besides donut shops and pizza, what else is open at 3 a.m.? If you're driving
during the day, how many restaurants have parking for semi-trailers? And what
are you to do when nature calls and you're on the highway?
For those
who work on the road, there are significant occupation-based factors that
interfere with health, but with a little knowledge and creativity, nutritious
meals that will keep you healthy and alert at work can be prepared with minimal
effort.
Problem Areas
1.
Excess sodium (limit:
1,500 mg/day)
2.
Excess dietary fat
(limit: 75 g/day; avoid partially hydrogenated fats/trans fats)
3.
Refined sugar &
grains (white bread, white pasta, white rice…)
4.
Dehydration
1. Too much sodium:
The daily
sodium limit for adult men and women is 1,500 mg a day. Fast foods are laden
with sodium. Here are a few examples:
Sodium (mg)
|
|
Tim Hortons Bagel
with cream cheese
|
760 mg
|
Egg McMuffin
|
820 mg
|
Wendy’s Baconator
(single)
|
1,440 mg
|
Burger King
Tendercrisp Chicken Sandwich
|
1,420 mg
|
McDonalds Quarter
Pounder with Cheese
|
1,190 mg
|
Pizza Pizza
Pepperoni Slice (walk-in)
|
1,600 mg
|
Pizza Pizza Meat
Supreme Slice (walk-in)
|
2,290 mg
|
Subway Cold Cut
Combo
|
1,940 mg
|
Subway Meatball
Marinara
|
1,900 mg
|
These numbers are astounding! You would never put this much salt in your food, but the sodium in fast food isn't even coming from salt. A lot of it is from MSG (monosodium glutamate) or other artificial flavors, or from sodium-based preservatives. Salt in excess of 1,500 mg leads to a build-up of fluid (water retention) and high blood pressure. If a pepperoni slice at Pizza Pizza was your only source of sodium in a day, it wouldn't matter - but when it's compounded with sodium from other fast foods, cold cuts, canned foods, soups, sauces, condiments and a little more from the salt shaker, it can be deadly.
Potassium
is needed to balance sodium. Don't wait to be diagnosed with high blood
pressure. Introduce potassium-rich
foods into your diet now.
2. Too much fat:
It's easy
to get fat when you're sitting a lot, and it's even easier when the foods you
eat provide more calories from fat than from other nutrients - and we're not
talking omega-3 or any healthy fats. Instead, fast food offers trans fat,
saturated fat (again, not from good quality grass-fed beef) and bad ingredients
that raise LDL cholesterol (the 'bad' kind):
Calories
|
Fat (g)
|
|
5 Guys Hamburger
|
700
|
43 g
|
Wendy’s Baconator (single)
|
660
|
40 g
|
Burger King Tendercrisp Chicken
Sandwich
|
640
|
36 g
|
McDonalds Quarter Pounder with Cheese
|
510
|
26 g
|
Harvey’s Original
Cheeseburger
|
460
|
23 g
|
Burger King
Tendergrill Chicken Sandwich
|
370
|
16 g
|
You're making important decisions at work. If you drive a truck, it's imperative that you stay alert every moment that you're on the road, plus you're dealing with complicated machinery that is prone to breaking down. If you're a cop, at any moment you could be making a life-threatening move - and you may not be the only one carrying a weapon. It's not something we think about, but good blood flow to the brain is crucial for cognition, memory, and good decision-making. It's a priority! The 'good' fats from your diet help keep your arteries healthy and your circulation flowing. Whether you eat fast food or not, arm your arteries with a minimum of 1,000 mg of omega-3 fats every day. Supplements are widely available and can be taken any time of the day, with or without food.
3. Too much of the white stuff:
White
bread, white pasta, white rice, white sugar - refined carbs don't provide any
nutritional value. The fibers, vitamins and minerals have been stripped away.
Many restaurants have introduced whole grains. Without question, they are
definitely the better option over white, but don't expect them to offer a whole
lot, especially compared to better quality grains that you could buy at the
grocery or health food store.
Whole
grains provide many essential nutrients, especially fiber. No one enjoys being
constipated, and sitting doesn't help. Just as a dog needs to walk to 'move'
its bowels, we do too. Your body needs a minimum of 35 grams of fiber daily.
Since that amount certainly likely isn't being supplied from your take-out
meals, introduce extra fiber from other sources such as chia seeds, flaxseed,
beans (canned, dried or roasted), oatmeal, nuts, seeds, vegetables and fruit.
Grind up flaxseed into a sealed container and add 1 tbsp. to your meals (why
not sprinkle some into a sub or burger?) or into a breakfast smoothie, yogurt
or over a salad. When the opportunity presents itself, order a meal with beans
or lentil soup. Snack on raw carrot sticks and crunchy raw green beans, red
grapes or other fruit, and make a fiber-rich trail
mix
that you can snack on anytime.
4. Dehydration:
Hydration is a complicated issue when you're working on the road. You appreciate the importance of drinking water, but stopping for a pee break is inconvenient. Often, it isn't even possible. Caffeine is a mild diuretic and is dehydrating. It actually makes us more tired. Instead, stay hydrated with water, coconut water, natural juices and if you need a caffeine-hit, have a cup of green tea.
So, what should you eat when you're on the road?
Start Your Day Off Right with 20 g of Protein
Hydration is a complicated issue when you're working on the road. You appreciate the importance of drinking water, but stopping for a pee break is inconvenient. Often, it isn't even possible. Caffeine is a mild diuretic and is dehydrating. It actually makes us more tired. Instead, stay hydrated with water, coconut water, natural juices and if you need a caffeine-hit, have a cup of green tea.
So, what should you eat when you're on the road?
Start Your Day Off Right with 20 g of Protein
Breakfast sets
the stage for your appetite for the entire day.
Boxed
cereal may be quick, but it's not a good breakfast choice. Many commercial
cereals contain the equivalent of 6 teaspoons of sugar per serving! A
carbohydrate-laden breakfast leads to cravings for sugar and unhealthy snacking
later in the day. Instead, protein in the morning is critical for lucid,
swift thinking and alertness.
Combine a
protein-rich food with a source of fiber to stimulate digestion, metabolism,
and to balance blood sugar. What can we grab that is healthy, quick and easy
while we’re running out the door? How about a boiled egg and a slice of whole
grain toast? Some Greek yogurt or an apple with natural peanut butter will do
the trick, too. Too early to eat? Drink instead - a smoothie or protein shake
will provide protein and all the nutrients you need, plus you can sneak in some
fruit, fiber and omega-3 oil.
Protein (g)
|
|
Hard boiled eggs
|
7 to 8 g per egg
|
Greek yogurt
|
6 oz. = 10 to 20 g
|
Regular yogurt
|
3-6 g per serving
|
Protein powder
|
1 scoop = 24 g
|
High-protein cereal
|
1 serving = 10 g
|
Trail mix
|
5 g per ¼ cup
|
Smoothie
|
20 g or more
|
Mobile Meals: Healthy Eating While At Work
First of
all, get a cooler for your vehicle. Use it to store your meals, snacks,
drinks and even supplements.
Having the
necessary food containers takes the guesswork out portion control and
keeps salads and sandwiches from becoming soggy. Stock up on glass or BPA-free
containers with tight lids. Use them for:
- Leftovers
- Quinoa with tuna salad and a creamy dressing
- Egg salad
- Pasta / pasta salad
- Noodle bowl
- Rice bowl
When
preparing a meal, cook double the amount and pack half for lunch for the next
day. If a chicken salad is Tuesday’s lunch, then a re-usable tub with a press
top dressing holder goes a long way. Preparation is pointless if your lunch is
left in the fridge. Place a reminder in a visible area to prevent forgetfulness
in the morning rush.
Restaurants
and grocery store salad bars offer better options than ever before. Spinach or
quinoa salads topped with tuna and chickpeas, multigrain or gluten-free pizza
crusts, grilled chicken on whole grain bread, and wraps stuffed with grilled
veggies are great lunch options for those on the go. Don't wait til the last
minute: If you're working a graveyard shift, buy these ahead of time on your
next grocery shopping trip or at a restaurant before going to work and
pack them in your cooler.
Healthy Snacking
Apart from
a good night’s sleep, eating a snack or meal every 2-4 hours will help
keep energy levels (and metabolism) up. Instead of reaching for a chocolate bar
or potato chips, arm yourself with convenient
healthy snacks. Protein-based snacks like yogurt with berries, rye crackers
with natural peanut or almond butter are excellent ideas. An apple or ½ cup trail
mix are great snacks too.
Healthy Snack Ideas
Trail mix, Trail mix bars
Nut butter or hummus +
crackers
Yogurt cups, Greek yogurt
cups
Fruit, Raw veggies &
dip
Protein bars
Protein shake (without
aspartame)
ShaSha Buckwheat Snacks
|
Shopping & Stocking
Prepare a
list of healthy, portable snacks and shop for groceries on the weekend so that
food is available when you need it. A fridge full of food will keep you away
from the drive-thru. Stock up on healthy dips like hummus, tzatziki and other
healthy dips for snacks, sandwich spreads and vegetable plates. Keep your
cupboards stocked with quinoa (cooks in 12 minutes), whole grain rice, pasta,
whole wheat couscous (cooks in 1 minute), dried and canned beans, and dried
fruit. Pack your fridge (and then your cooler) with organic yogurt cups.
Organic yogurt provides more probiotics
than non-organic and comes from cows that have not been given hormones or antibiotics.
When veggies are getting ‘soft’, chop and toss them into a roasting pan with
some herbs and drizzle with a little olive oil. They’ll make a great sandwich
filling for tomorrow’s lunch.
Exercise
Only 15
minutes of daily exercise is needed to keep your weight stable and your heart
and muscles in shape; however those 15 minutes must count. Get it out of the
way by exercising as soon as you wake up or right after lunch. Interval
training is intense, but it’s the most effective and time efficient form of
exercise. For resistance, use your own body weight, dumbbells (secured in your
truck) or resistance bands. A pedometer helps you keep track of your total
daily movement. If challenging yourself is… a challenge, hire a trainer for a
few sessions of one-on-one training.
Countermeasures
- Include some protein with every meal and snack
- Eat before you’re hungry
- Eat something every 3-5 hours to keep blood sugar levels balanced and energy levels high
- Avoid caffeine, sugar (including sweet fruit) and starchy foods close to bedtime
A few resources:
http://greatist.com/fitness/truck-driver-fit-system-040513
https://www.facebook.com/pages/Fitness-Trucking/241439089227493
http://www.thehealthytrucker.net/
For
on-the-go recipes: LisaTsakos.blogspot.ca
Trail mix recipe:
http://lisatsakos.blogspot.ca/2014/04/diy-super-easy-gluten-free-trail-mix.html
This is really a nice blog in which you shared a daily healthy routine.I view something genuinely interesting about your site so I saved to my bookmarks.Great post!
ReplyDeleteAll you need is a simplified diet and meal plan, a progressive set of nutrition habits, and a best online tool (Nutrition Tracker) to help guide the process.
ReplyDeletedefinitely a perfect kid friendly breakfast
ReplyDeletehealthy breakfast ideas for weight loss