As a driver on the road, it is essential to plan a daily work routine that helps you meet distance goals and maintain a positive attitude. Planning a diet that promotes circulation, alertness and overall health is important.
Driving is sedentary and requires concentration and the risks include falling asleep or becoming distracted and making an operational error that could result in a vehicle accident.
The below dietary plan rules are tailored to meet the nutritional needs of a mobile lifestyle and can help a driver reach employment and personal health goals:
1. Drink caffeinated coffee or tea to gain an energy boost:
Do this especially in the early morning and late in the evening when the risk of falling asleep is the highest. Avoid sugary drinks, such as soda, that cause blood sugar fluctuations that cause long-term energy depletion.
2. Keep energy promoting, healthy snacks available:
- Almonds
- Pistachios
- Sunflower seeds
- Pumpkin seeds
- Cheese
- Apples
- Bananas
- Oranges
- Egg salad
All these items can be taken to eat on the go for a quick and easy access to some much needed energy.
3. Consume chili pepper occasionally because spicy food promotes circulation:
- Bean burrito
- Spicy fish and meat jerky
- Spicy sardines with whole grain crackers
- Spicy pickles in tuna salad or on a deli sandwich
- Chili lime cashews
- Habanero caramels
4. Mint infused foods promotes alertness:
- Greek yogurt with mint and dark chocolate chips
- Mint latte
- Mint tea
- Mint jelly and cream cheese wrap
5. Meals that contain Omega-3 fatty acids will support active cognitive function:
- Grass-fed meat
- Walnuts
- Omega-3 fortified eggs
- Edamame
- Beans
- Cheese from grass-fed animals
6. Water circulates nutrients to the body’s systems and maintains normal digestion. Drink at least 100 ounces of water each day.
You can find a wide assortment of large water containers to carry with you here.
7. Taking a multivitamin routinely is insurance that you have consumed all of the necessary vitamins and minerals each day.
A high-quality, male-or-female-support multivitamin will include a full spectrum of vitamins and minerals and even phytochemicals, such as lycopene that supports cardiovascular health, and Omega-3 fatty acids. Take a capsule that will absorb more easily than a tablet at night right before going to sleep.
8. Eat at least two cups of fruit and two-and-a-half cups of vegetables each day:
According to the American Dietetic Association, to obtain enough fiber and nutrients that supports normal digestion and the function of all of the body’s systems, the proper intake of fruit and vegetables each day is a must.
Convenient tip: Fill a two-cup storage container with fruit. Eat the contents by the end of the day.
- Medium banana = 1/2 cup
- Small orange = 1/2 cup
- Medium apple = 3/4 cup
- 5 broccoli florets = 1/2 cup
9. Limit carbohydrate intake to complex, whole grain foods, such as:
- Whole grain bread
- Bagels
- Tortillas
- Crackers
- Corn chips
Most refined crackers, cake, cookies and other pre-packaged pastries contain nearly no nutritional value because the refining process that preserves food on the shelf longer removes valuable vitamins, minerals and essential fatty acids that promote health.
10. Make a list of fast food restaurants that serve healthy food items:
Chipotle, Quiznos and Subway serve healthy options and even McDonalds has healthful salads, Burger King serves a veggie cheeseburger and a Taco Bell bean burrito can give you a quick boost of protein. For a complete list of options, check out this healthy fast food menu items guide from Fitness Magazine.
11. Drink fresh juice and avoid nutrient-depleted, sugary, bottled juices:
The bottling process destroys vitamins, minerals and phytochemicals, and the remaining value is usually simple carbohydrates that spike blood sugar and result in energy ebbs and flows that may result in poor concentration.
12. Exercise regularly to circulate the nutrients:
Running, walking, leg lifts, arm stretches and hand weights are all things that you can do on the move and will help circulate blood and nutrients to the body’s systems. The Healthy Trucker website has great information about different exercises you can do while on the road!
13. Use silicon, collapsible food containers, which can serve hot and cold foods to save space.
14. Ask a nutritionist to help design a road-friendly dietary plan that incorporates all of the aforementioned foods into convenient meals that can be served while traveling.
After adopting a healthy dietary plan, it can require at least a few weeks to feel the results. Increased energy and mental alertness and a positive attitude will not only help you attain your professional goals, but will also give you an appreciation for the power of nutrition.