Professional over the road (OTR) truck drivers are having a difficult time eating healthy snacks and meals.
Drivers don’t have a full kitchen with fresh grocery options in their truck, and most of the truck stops don’t offer healthy snack and food choices for drivers.
At many of the truck stops there is a McDonald’s, Taco Bell, and other fast food restaurants. It is not easy for a truck driver to find a place to park their truck and trailer at grocery stores, which is why eating healthy is a major challenge for truck drivers.
The National Institute for Occupational Safety and Health (NIOSH) conducted a health study with OTR truck drivers. The study shown that more than 88% of these drivers have a chronic disease such as high cholesterol, hypertension, and obesity, and 69% were obese.
The obesity is a major health issue because it increases the chances that drivers will develop heart disease, type 2 diabetes, and sleep apnea.
A truck driver is always on the go, and watching their clock. A truck stop or a fast food restaurant is usually the choice for a driver because they can be served quickly and the locations are convenient.
In this article you will learn 19 healthy snack options for a truck driver.
The healthy snack options are simple and delicious, and they don’t require extensive planning, which is essential for a busy professional OTR trucker.
1. Fresh Fruits
Apples and strawberries are two excellent fresh fruits to eat on the road.
These two fruits will reduce high blood pressure, fight off infections, and they will help in maintaining a good memory.
Oranges and mangos are not only delicious fresh fruits, but they also assist in keeping the heart healthy.
Grapes and blueberries are healthy fresh fruits that enhance the memory and will decrease heart disease.
You can’t go wrong with just about any fresh fruit.
2. Dried Fruit
Dried fruits are an excellent healthy snack option.
A few dried fruit choices are bananas, apricots, and apples. You don’t want to indulge in dried fruit because too much of it is not healthy.
The dried fruit could raise your blood sugar. Don’t overdo it.
3. Beef Jerky and Turkey Jerky
Beef and Turkey Jerky are healthy snack options that are perfect for truck drivers.
The beef and turkey jerky don’t need to be refrigerated, and they usually provide about nine grams of protein in just a one ounce serving.
You should check how much sodium is in your favorite brand because some brands have a lot of sodium, which you want to avoid.
4. Nuts
Brazil nuts, cashews, almonds, and hazelnuts make for a perfect and healthy snack on the road.
You should eat the nuts in moderation such as an ounce, because just one ounce of nuts has nearly 200 calories.
Overdoing it could have a negative effect by causing you to gain weight so take it easy with eating nuts.
5. Seeds
Pumpkin, sunflower, and pomegranate seeds are healthy snacks that are delicious.
Pomegranate seeds have more than 40% of Vitamin C that you need daily.
They are very sweet and this healthy snack is a low-calorie favorite for truck drivers.
Sunflower seeds are a popular choice for many drivers. There in no prep required with them and they only have two hundred calories for a ¼ of a cup of sunflower seeds.
6. Tuna In The Pouch
The easy to open and eat tuna pouches is becoming a favorite healthy snack choice for truck drivers.
Each tuna pouch has sixteen grams of protein and there is no water to drain, so you don’t have to worry about a draining mess to happen.
Eating tuna can aid in reducing coronary heart disease.
7. Hard Boiled Eggs
Hard boiled eggs are an ideal healthy snack packed with protein, and can be enjoyed without a big mess in the truck.
A boiled egg only has 70 calories and only 5 grams of fat.
When you are home you can boil a dozen eggs, then take them with you when you get back on the road.
If you don’t want to boil any eggs, then you can also buy boiled eggs at Walmart or most grocery stores.
They are fully boiled and peeled. Of course, the price is much higher than boiling them yourself, but it’s a wonderful healthy snack option.
8. Trail Mix
Trail mix is another healthy snack option that is delicious too.
Trail mix can be purchased at any grocery store. There is a variety of trail mix to choose from depending on what you like in your mix.
You can also make your own trail mix by just buying granola, some dried fruit, and some of your favorite nuts.
You will want to make sure you check the trail mix that is already packaged nutrition label because some of them are very salty and fatty.
9. Energy Bars
Energy bars have become a very popular snack for truck drivers. Drivers are replacing a meal with an energy bar and enjoying the taste and health options.
You need to beware that there are some energy bars that have a lot of sugar, which makes them not so healthy.
Here are the top 5 energy bars that are an excellent healthy snack, and they are:
1. Luna Energy Bars-The Luna energy bar has only 180 calories, 9 grams of protein, and 13 grams of sugar. The Luna energy bar taste very much like a candy bar, but without all the sugar. The flavor I prefer is this one which is peanut butter and chocolate, they are delicious.
For example, a Snicker’s candy bar has a whopping 29 grams of sugar. The Luna energy bars are made with over 70% of organic ingredients.
2. Cliff Energy Bars-The Cliff energy bars has 250 calories, 10 grams of protein, and 20 grams of sugar.
The Cliff energy bars has more sugar than the Luna energy bar, but they taste very good and would be good for a meal replacement.
3. SoyJoy Energy Bars– The SoyJoy energy bars have only 130 calories, 4 grams of protein, and 12 grams of sugar, which is great, but they are half the size of a regular energy bar.
The SoyJoy energy bars are all gluten-free and soy. If you are allergic to soy, then this energy bar isn’t for you. They come in a variety of flavors too.
4. Zing Energy Bars– The Zing energy bars have 210 calories, 14 grams of sugar, and 13 grams of protein. The Zing energy bars comes in a dark chocolate and peanut butter option, and is a perfect healthy snack.
Try this variety pack if you have never had one before, it comes with six different flavors.
5. ProBar Fruition Energy Bars– The ProBar Fruition energy bars have 160 calories, 3 grams of protein, and 21 grams of sugar.
These energy bars taste similar to the Fig Newton cookies. There are a variety of flavors to pick from and are a great healthy snack for truck drivers.
10. Cheddar Cheese and String Cheese
Cheddar cheese and string cheese is a perfect healthy snack for over-the-road truck drivers.
You can add some fruit with the cheese to make a better snack. If you are wanting to watch calories, then you can choose fat-free or reduced fat cheese options.
Cheddar cheese and string cheese are high in protein and calcium too.
11. Protein Drinks
A protein drink is an excellent healthy snack option that is packed with vitamins and minerals.
Most protein drinks have about 27 grams of protein. They come in a variety of flavors so you can choose your favorite flavor choice.
12. Fresh Vegetables
Fresh raw vegetables are delicious, have low calories, and are easy to eat while on the road.
Cucumbers, carrots, celery sticks, and broccoli taste great plain or with a touch of peanut butter.
Drivers can cut these vegetables at home, then put them in plastic baggies or Tupperware containers, then grab some for a healthy snack.
Pickles are also a good healthy snack choice and they have a wide variety to pick from.
One great thing about eating fresh raw vegetables are they are very low in calories and you can literally eat as much of these vegetables that you want without packing on a ton of calories.
13. Greek Yogurt
If you enjoy Greek yogurt, then you will be pleased to know that it is a great healthy snack.
Plain Greek yogurt has approximately 100 calories, 17 grams of protein and 5 grams of sugar.
If you prefer your Greek yogurt with fruit, then you will need to know that it does raise the calorie and sugar counts.
For example, a strawberry Greek yogurt has approximately 140 calories, 14 grams of protein, and 19 grams of sugar (for 6 ounces).
Eating fruit Greek yogurt is still healthier than eating a candy bar.
14. Homemade Muffins
It may surprise you to know that muffins could possibly be a healthy snack, but it is true.
Homemade plain muffins have only 74 calories, 1.2 grams of protein, and 5.5 grams of sugar.
A blueberry homemade muffin has approximately 157 calories, 3.5 grams of protein, and 6.1 grams of sugar.
You can add more protein to your homemade muffins by just adding some oats, raisins, and nuts. They are easy to carry and take with you on the truck, and you will enjoy these delicious and healthy snacks.
15. Rice Cakes
Rice cakes are on the list of the top healthy snacks for truck drivers.
Many of you are probably thinking rice cakes have no flavor, but they do when you get the flavored rice cakes.
For example, the apple cinnamon rice cakes only have 50 calories, 9 grams of whole grain, and they are also gluten-free. You can add a spoon of peanut butter or apple butter to give it more taste.
16. Deli Roll Ups
Deli roll ups are a perfect healthy snack, lunch or dinner option for truck drivers.
They are easy to make and they are delicious.
Go to your local grocery store and buy your favorite deli meats such as turkey, chicken, ham, or roast beef, then purchase pita pockets or wraps along with cheese.
To make the deli roll ups you just take a slice of each of your favorite deli meats, then add one slice of cheese, and you can add mustard.
Just roll it up and you are done.
You can also add some lettuce, tomatoes, and onions.
Drivers can make the deli roll ups before heading out on the truck, and this makes an easy and healthy snack or lunch option that beats eating any truck stop foods.
17. Dark Chocolate
Are you surprised that dark chocolate has made the top healthy snack list?
It’s true! Dark chocolate is not only satisfying, but healthy too.
The dark chocolate must have 60% cocoa. This is very important! Dark chocolate can lower body fat and it can also reduce heart disease.
It is actually okay if you eat one ounce of dark chocolate in moderation.
18. Kale Chips
Kale chips are the healthy snack if you are craving regular salty chips.
Kale chips have 4 grams of protein and they have less carbs and salt that regular chips have.
Kale is packed with numerous vitamins, and if you want a snack with more crunch, then you can eat black bean chips. Black bean chips are healthy and taste great too!
19. Hummus
If you have never tried hummus, then you need to try it. It’s amazing!
You can purchase hummus at your local grocery store.
Two tablespoons of hummus have less than 100 calories.
Just cut up some of your favorite veggies and pair it with the hummus. It’s delicious and healthy.
Making homemade hummus is easy to do too. You will need to purchase chick peas, black beans, or kidney beans.
Smash the beans that you have selected, then add fresh garlic, cumin and lemon juice.
To make the hummus smoother add a dash of olive oil, then salt and pepper and enjoy.
It’s a perfect healthy snack that every driver will enjoy!
Over the road truck drivers need healthy snack options, and the healthy snack options provided above are excellent choices.
Eating healthier while you are on the road isn’t hard to do. Simple prep will allow you to bring healthy snacks with you.
Truck drivers can avoid fast food restaurants and truck stop foods, and save a lot of money with just simple prep at home before you take off.
You will appreciate the healthy snacks when you are on the road.
