The average life expectancy for Americans is nearly 78 years, according to the Centers for Disease Control and Prevention. For truckers, that projection drops to 61 years. The U.S. Department of Transportation says 1 in 2 drivers is overweight or obese. Excess weight, caused by unhealthy food and lack of exercise, is a major risk factor for cardiovascular disease. It's hard to eat healthy while on the road, but your life may depend on it.
Fish and Nuts
Omega-3 fatty acids reduce inflammation, a risk factor for atherosclerosis. They also help reduce blood pressure, cholesterol and triglycerides, as well as lower the risk of abnormal heart rhythms. Your body can't make omega-3s, so you must get them from food. The best source is cold-water fish, including salmon, sardines, mackerel, halibut, herring and tuna. While some fish may be difficult to find on truck stop menus, salmon and tuna are often available. Packaged tuna and sardines don't need refrigeration, so you can keep these in the cab to eat on crackers. Order fish baked or grilled to avoid added fat. Another good source of omega-3s is walnuts. Buy plain, shelled halves for snacking in the cab.
Grilled Chicken
Skip red meat, with its saturated fat and cholesterol, in favor of grilled chicken. Many truck stops partner with fast-food chains, some of which offer grilled chicken sandwiches. Avoid all fried foods when on the road. If you fry at home, use small amounts of a good vegetable oil, such as canola. Skip processed meats, such as bacon, ham, sausage, hot dogs and deli meats. They are loaded with sodium, preservatives and saturated fat, as well as high in calories. The Cleveland Clinic reports that people who regularly eat processed meats have a higher incidence of heart disease.
Oatmeal
Oats, a good source of soluble fiber, help prevent heart disease by lowering cholesterol. Soluble fiber dissolves into a gel-like substance in the body, helping to remove bile acids, which contain cholesterol. Most truck stops offer oatmeal as a breakfast choice. Try it with little or no milk, preferably skim. Skip sugar in favor of fruit, or keep a container of cinnamon with you to sprinkle on your oatmeal. Dry oat cereal makes a good, crunchy snack. Read labels to be sure you're getting one with little or no salt or sugar.
Fruits and Vegetables
Eating fruits and vegetables is one of the best things you can do for health, as long as you don't add sugar, salt, butter or sauces. Avoid fried vegetables, including the ubiquitous french fries. When home, steam vegetables or eat them raw. When on the road, choose salads with light dressing. Ask for vegetable sides cooked without salt. Keep raw fruit and veggies in your cab for healthy snacking while driving. By replacing high-fat, high-calorie foods with lots of fruit and vegetables, you can lose weight. You'll love it and your heart will, too.
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