While staying fit is a challenge for everyone, doing so as a truck driver might seem even more difficult than the average person. One may think that spending hours a day seated in one position with just enough time in the day to grab a bite to eat and sleep before starting over prohibits truck drivers from staying in shape, but Truckworx is here to help with some insightful tips to keep you looking and feeling your best!
SNACK WISELY
Nutrition is where it all starts when facing the dilemma of getting in shape. Here are a few great options for snacks on the road and the nutrition facts behind them.
- Nuts – High in good fats and protein, nuts are a great way to feel fuller for longer. Unsalted or low-sodium varieties are the way to go, as they don’t contain as much sugar and additives as flavored options
- Unsalted Peanuts (28 grams per serving) – 170 calories, 14g fat, 5mg sodium, 8g protein, 2g fiber, 0 sugar
- Popcorn – Although it may not have as much nutritional value as other options, popcorn is a great substitute for chips or any other salty, crunchy options.
- SmartPop Popcorn (6.5 cups per serving) – 120 calories, .5g fat, 4g protein, 290mg sodium, 4g fiber, 0 sugar
- Apples – Want to satisfy that sweet tooth with a healthy option? Look no further than the classic fruit, apples!
- Medium-sized apple (1 per serving) – 104 calories, .3g fat, .5g protein, 2mg sodium, 21g sugar (Bonus tip: add a couple tablespoons of peanut butter and add an extra 9g of protein and more healthy fats!)
- Beef jerky – For a classic smoked meat taste, enjoy beef jerky as a part of your diet on the road! Although it’s not typically thought of as a “health food,” beef jerky can be a good source of protein.
- Beef jerky (1 cup per serving) – 370 calories, 23g fat, 30g protein, 1870mg sodium, 2g fiber, 8g sugar
CHOOSE HEALTHY MENU OPTIONS
Chick-fil-A’s grilled nuggets 
Egg McMuffin from McDonald’s 
Subway’s 6″ turkey breast sandwich
Sometimes, home-cooked or healthy foods are not an option during travel, so make sure to choose the best options when you eat at fast food restaurants. Believe it or not, these establishments do serve some nutritional options!
- Chick-fil-A: 12 count grilled nuggets with kale crunch side (400 calories, 14g fat, 42g protein, 28g carbs, 3g fiber)
- KFC: Grilled chicken breast with green beans and mashed potatoes (330 calories, 10g fat, 41g protein, 19g carbs, 4g fiber)
- Panda Express: Teriyaki chicken with mixed vegetables (380 calories, 13.5g fat, 40g protein, 24g carbs, 5g fiber)
- McDonald’s: Egg McMuffin (290 calories, 11g fat, 16g protein, 29g carbs, 2g fiber)
- Sonic: Grilled chicken sandwich (470 calories, 22g fat, 30g protein, 39g carbs, 3g fiber)
- Subway: 6” turkey breast on 9-grain bread with lettuce, tomatoes, onions and green peppers (250 calories, 2.5g fat, 20g protein, 41g carbs, 5g fiber)
PRIORITIZE MOVEMENT
Adding movements into your daily routine is also a plus for staying happy and healthy while keeping our country rolling. We’ve listed some great (and quick) exercises below, some that require no equipment and very little time!
- Classic movements like push-ups, planks, squats and lunges will increase full body strength, including your core and muscles important for keeping good posture. Most of these movements can be accomplished without any equipment as well. Many truckers choose to do these workouts outside their truck, or if space allows, right in the cab!
- National chain gyms allow for ease of access to a traditional workout no matter where your travels take you. Places like Planet Fitness offer cheap memberships and can be found in all 50 states. These gyms are often found in strip malls and repurposed buildings, so finding parking for your truck may not be as difficult as you think.
- With a small amount of equipment, you can even mimic the traditional gym experience. An investment in adjustable dumbbells or kettlebells, a yoga mat and resistance bands can take your on-the-road workout to a new level. These pieces also take up very little space!
MAKE SMART LIFESTYLE CHOICES
Consider small adjustments to your daily routine to make a big impact on your overall health and wellness! Some ways to do this include:
- Take short walks and breathe fresh air whenever you get a chance
- Choose to drink water instead of sugar-filled beverages like soda or sports drinks
- Plan your meals in advance to ensure that you’re eating healthy options (and often saving money when compared to fast food!)
- Get enough sleep each night to make sure your brain is fresh and alert while driving
- Apply sunscreen each day to protect your skin from harmful UV rays and potential skin cancer in the future