Within seconds of walking into a truck stop, the trucker diet becomes immediately evident; energy drinks, expansive soda machines, roller dogs, and multiple ascending rows of a brightly lit junk food section to go along with it all. Whether you are a driver or a CEO, the trucker diet should be a problem that you want to solve because our industry won’t survive long on this road.

When we say diet, we don’t mean a strictly regimented schedule and calorie count food plan. We mean the lifestyle of truckers leading to negative eating habits that aid in early onset diseases, which is taking a massive toll on our drivers. It’s hard as a trucker to pass up a hot meal, thus nutritional facts are disregarded, along with their health due to so called “convenience”.

There are few healthy choices at truck stops, though progress is being made because they have to keep up with the generational shift. Beverage options are slowly expanding with more juice and water choices becoming available along with a wider selection of fresh fruit and healthy snacks. We desperately look forward to the day that the junk section is the smallest section at the truck stop.

“The idea that with every purchase you make, you vote for a product, is a sales reality. Truck stops need to aid in the responsibility of driver health and incorporate healthier products to give drivers the chance to vote.”
-J.R. (Founder of Millennials in Trucking)

Truckers sometimes sit between a rock and a hard place when it comes to what and when to eat. It’s immediately uncomfortable to try and eat a sizable meal before bed, and can lead to a plethora of health problems. Eating that same meal before a long shift can lead to increased weight gain and fatigue. It can be hard to find a healthy balance, so we recommend eating lightly throughout the day and being conscious of portion control for larger meals.

Healthy Meal and Snack Recommendations:

Fresh Fruit (apples, bananas, oranges, melons, etc.)

Fresh Vegetables (Carrots, celery, cucumbers, etc.)

Protein bars / Granola bars (Limited Ingredients)

Low Sodium Canned Soups

Applesauce (unsweetened)

Frozen Vegetables in Steam bags

Raw Nuts (Peanuts, Pistachios, Cashews, etc.)

Sunflower and Pumpkin Seeds

Trail Mix (minus the candies)

Pretzels (Low Sodium/Unsalted)

Popcorn (Unsalted without butter)

Veggie Chips

Salad Kits

Dark Chocolate (Higher cacao %, the better for you)

Hummus

Guacamole

Peanut butter

Low sodium Crackers

Dried Fruit (No added sugars or preservatives)

Roasted Chickpeas

Roasted Edamame

Dry Cereal or Granola (High Fiber, Low Sugar)

Oatmeal

Baked potato

Kale Chips

Raisins

Choosing natural and organic products while limiting artificial ingredients, preservatives, and GMOs, can further help your energy levels and your overall health.

“Vote for your health.”

— J.R. (Millennials in Trucking)

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