Long drive,don’t worry,eat healthy



Truck drivers or those who drive a lot should take care of their health.Buying fast food on the road is not an option. If they have a cooler or a small refrigerator in the cabin they can take excellent home made foods.These are much more healthy than fast foods. Even buying food from a fast food can be healthy choices like lean baked meat instaed of fried fries or chicken Here are some healthy foods to try before starting for a long drive. They are good on valet too because home-made food is far more cheaper:
  • Hummus( made of chickpeas and ground sesame seeds) and pre-cut vegetables like carrots, broccoli, celery, cauliflower, lettuce, or cherry tomatoes, avocado
  • Fresh fruits like all types of berries, orange (not the orange juice),whole apple grape-fruit and so on.
  • Sandwiches made with 100% whole wheat or whole grain brown bread and lean meats like low-sodium turkey breast or grilled chicken breast. Avoid using fried chicken.Better use hard-boiled eggs.
  • Whole wheat tortilla wraps – wrap a combo of lean meat and non-starchy vegetables and add some mustard or cheese.Subway provides excellent subs with fresh vegetables and whole wheat toasted bread.
  • Single servings of low-fat or fat-free yogurt. Better use home-made yogurt. It can very easily made by following simple receipe in a yogurt.
  • Low-fat milk.Use preferably 1% in place of 2 %. Except for fat content both contain same nutrients. It will be difficult to make a switch but do it slowly and constantly untill you develop the taste. A little change goes a long way.
  • Low-fat or fat-free  cheese sticks or string cheese.  Lifetime Fat Free Cheese is the leader in taste, quality and variety. They come in eight delicious flavors o that are sure to pump up the flavor of any dish! At zero fat and only 40 calories you can eat well knowing that you’re giving your body the healthy fuel it needs.
  • Keep whole wheat pasta salad or even chicken or tuna salad chilled for snacking. If chicken salad sandwich is your liking use always whole wheat toasted with fat-free dressings. It is a good idea to use herbs like coriander, parsley,rosemary etc for flavour and health benefits.


Food Background


If a truck doesn’t have a refrigerator, there are plenty of healthy foods that drivers can keep on hand:
  • Unsalted nuts or nut mixes (dry roasted almonds, raw cashews, walnuts). These could also have some dried fruit in them, but remember that 2 tablespoons of dried fruit adds about 15 grams of carbohydrate to your snack.
  • Unsweetened granola bars or granola chunks preferably with cinnamon flavour.
  • Whole fruit such as oranges, apples, bananas, nectarines, pears, or peaches.
  • Instant oatmeal packets or quick-oats. When you stop at a truck stop, use the hot water spicket on a coffee machine to heat your oats. Stir in some nuts, fruit, or sugar substitute (dried unsweetened black berries) to add flavor if you want. 
Fast food tends to be high in unhealthy fats and sodium and low in nutrients. But sometimes, there is no choice but to stop. Here are some tips to help truck drivers choose healthier menu items:
  • Choose the smaller, more simple sandwiches. No need to supersize your meal. Stick to grilled chicken sandwiches or regular hamburgers instead of the double bacon cheeseburger.Avoid eating at McDonalds.
  • Think about how your choices will work with your meal plan. Buns and tortilla wraps will have at least 30 grams of carbohydrate. On sandwiches and wraps, ask for extra non-starchy vegetables like tomatoes, onions, cucumbers, or lettuce. 
  • When you can, choose a lean meat like turkey, chicken breast, or fish that has not been fried. Avoid red meat . Aso avoid deep fried meats and sides like chicken fingers, chicken nuggets, crispy chicken sandwiches, onion rings, or fries.
  • Order healthier side items like fresh fruit, side salads, vegetables, or soups.
  • Choose salads without fatty meats like bacon or fried chicken. Remember, a little dressing goes a long way, and often dressing packets have more than one serving in them.
  • Look for vegetarian options. While grilled chicken is better than fried chicken, any meat from a fast food restaurant will usually add several hundred milligrams of sodium to your meal. Dangers of using too much of sodium is not a secret for anyone.
  • Use sauces sparingly. Ketchup, honey mustard, and other sauces are fine to use, but don’t go overboard. If you use too much, they could end up adding several hundred calories to your meal. Yellow mustard is a better low-calorie option and a little bit goes a long way.
  • Look for restaurants that have “fresh menus” or menu items that are clearly marked as healthier choices. For example, Taco Bell has their “Fresco” menu items and Dunkin Donuts has their “DDSMART menu”.
  • Look for restaurants that offer fresh ingredients and give you several vegetable options.  Subway is a good example.
  • Avoid ordering regular soda or specialty coffee drinks. Stick to water, diet drinks, or unsweetened tea. Order regular or decaf coffee and ask for low-fat milk and artificial sweetener like sucralose(a zero calorie sweetener)  to add to it instead of getting an extra large latte.
  • In the mornings, stick to egg-white sandwiches, yogurt parfaits, fruit, and/or oatmeal. Many fast food chains offer these healthier options now. Half of a whole wheat bagel with low-fat cream cheese is also an option that you may be able to work into your meal plan if the options above are not available. 
Athough the items above are healthier options, it is important not to go overboard on the carbs with diabetes. These foods still need to be worked into a diabetes meal plan. If counting carbohydrates, it might be helpful for drivers to see the nutrition information for the menu. Most establishments should have this on-hand for your viewing.

For those who are diabetic,to keep a close eye on portions size and number of servings is very important. The newer food guide by Canada Diabetes Association Beyond The Basics, should be kept handy all the time. This posting is not directed towards this specific issue so it is only a short account.

Diabetes

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