How to Better Your Eating Habits on The Road

Photo by Matthew T Rader on Unsplash

Many jobs require that you travel for work or be within a vehicle for extended periods of time. A great example of this is truck drivers. The ones who man the big rigs and the 18-wheelers. Without these individuals the world would literally stop in its tracks. You wouldn’t get that new air fryer you ordered, or maybe your new dining table wouldn’t show up. Companies that rely on transit would literally shut down if it weren’t for the men and women who operate these vehicles.

There are a few issues that drivers commonly run into, however. One is their diet. There are only so many things you can eat while on the road. Consider one time where you traveled a far distance. Not many great options right?

As a driver you may be pressed to meet a deadline, or maybe you are in the middle of nowhere and the only thing close by is a McDonalds….. Not going to be the best choice!

Over time this can build up and you can face some issues health wise. You may gain weight, feel a little unhealthy, not sleep as well, lose some confidence, etc. The list goes on.

However, it doesn’t have to be that way!

So here are some tips for how to eat while on the road.

Stock up

You may be heading out into the wild unknown this week. Will there be much around? Probably not. So a good strategy to implement here is to stock up and be prepared. You wouldn’t go camping unprepared would you?

If you know ahead of time that you are having to leave on a long haul, then stop at the store to stock up on some healthy things to eat. Get a cooler as well. You can consistently buy ice for a cooler at any gas station and keep things cold to enjoy on the road. Have things on hand that will keep you fueled.

What Should You Get?

I think this is the biggest question. “What should I be getting to eat?”

You need to learn how to make better choices, so let’s go over some of those.

If you walk into the gas station you may have limited options on what to get. Fried chicken and hot dogs only go so far to keep you healthy. There will probably be a plethora of candy bars and snack chips staring you in the face as well. Avoid these! Instead try to find something that isn’t fried if they offer food. Many gas stations now also offer healthy snack foods or things that fit on the go. If you like eggs, grab a couple of pre-boiled eggs for some healthy fats and protein. You can easily get some hot water and use it for a quick cup of on the go oatmeal. Nuts are a great option as well just try not to go over board. You need to keep your protein high, so some jerky would be something that will last a while and satisfy your cravings. If candy bars are your thing, try out some various protein bars, these have come a long way as far as taste goes.

So we’ve got the gas station locked down. Now let’s look at fast food.

Honestly, as a driver you are not going to be able to avoid fast food. A lot of times that is all that is available, so you will have to make the best of it. Remember, this is all about making good choices. If you go into McDonalds there are a few things on the menu that are wayyyyyyyyyyy better for you than a Big Mac. You should more so opt for something grilled and not fried. Avoid the fries the best you can and opt for fruit. A grilled chicken sandwich or a grilled caesar salad goes a lot longer ways for you than the other junk.

Bringing the conversation back to preparing your own food to bring. This is where you can really get creative and excel. Make up some meals that are high in protein and have veggies. Prep these into tupperware containers and bring them in a cooler. All you have to do now is just find a gas station that has a microwave! Or, you could just make cold foods to keep. Chicken or tuna salad are great options for on the road as well as various cold cuts of sandwich meat.


Once again this all comes down to choices that you make. You aren’t being as active driving all day, which means you aren’t burning as many calories. The best way to avoid over eating is to try and make your portions match your energy expenditure.

When you do stop to get food, healthy or not, watch your portions. Don’t get the mega combo just because it’s only a dollar extra. You don’t need the extra sandwich and large fountain drink. Just get the sandwich and enjoy your meal. If you are still hungry then use some of those healthy snacks you stocked up on. At the end of the day, you need to match what goes in, with how much goes out as energy.

You Have the Power to Choose

When it is all said and done, you can’t blame circumstance for your health. Health is something that you have control over. It all comes down to you making the right choices and being intentional in your food choices. Some of you reading this may not think that your health is important and you should be able to eat whatever it is you desire. However, you must consider that when you are at your best in health, you will perform at your best. If you value your company and wish to perform well for them, then you will take your health seriously!

I wrote an E-Book that gives you the tools needed to turn your lifestyle around and create healthy habits. I take a dive into ways to create a solid foundation you can build a healthy lifestyle upon. “A Small Guide to Big Change”. Just follow this link to my site to grab your copy!

Nutrition Coach. Life Coach. Writer. Podcast Host. Communicator.

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