Issue link: https://read.dmtmag.com/i/23783
FIT FOR THE ROAD Healthy Eats for the Road Roadcookin’ authors Pam Whitfield and Don Jacobson give tips for taking control of your diet How can drivers who are hop- ing to eat healthier on the road prepare themselves? One way to avoid this is to begin cooking for yourself. Preparing your food allows you to control how much you eat, what ingredients you use and, best of all, the cost. Cook- ing gear can range from a simple lunch box oven you plug into an accessory port to an APU- or inverter- driven Foreman grill, electric fry pan or microwave. An ice chest can store food for two or three days. Sleeper berth setups can include apartment- size fridge/freezers. Name some quick, easy tips for eating healthy on the road. Eat 3 meals a day. Eating reg- ularly keeps blood sugar in line, and you will be less likely to go “face-down” in the buffet for your one huge meal. … [Whether] cook- ing for your- self or eating in SEE IT ONLINE To read more of Truckers News’ interview with Don and Pam, including tips for cooking in your cab, visit www. fit4theroad.com. a restaurant, watch portion sizes. Eat a variety of foods (healthy mix of carbohydrates, protein and fats). Avoid foods with “empty” calories like soda pop. Get enough sleep. … 32 TRUCKERS NEWS JANUARY 2011 Sleep apnea is a problem for a lot of drivers and being overweight can contribute to sleep apnea. If you are exhausted, you might end up eat- ing more to try to get more energy. 86 55 Percentage of OTR drivers who are overweight Percentage of OTR drivers who are obese SOURCE: JOURNAL OF AMERICAN DIETETICS ASSOCIATION, PAM WHITFIELD Three important things to remember in order to eat healthy in a truckstop? [First], check the menu food vocab. Avoid or limit meat sauce, gravy, fried, breaded, crispy, cream sauce, cheese sauce, sautéed in but- ter, “get an extra steak for just $X.XX.” Replace with marinara, baked, broiled, grilled, steamed, roasted, egg substitute, egg whites, four-ounce protein portions and a to-go bag! [Second], if it is not on the menu (e.g., grilled chicken breast), ask for it. You are the cus- tomer. Take control of your meal. [Finally], do not clean your plate. Restaurants offer fulfillment of perceived value. If your plate has two chicken breasts (usually around 6 ounces each), eat one of them. Be prepared to throw away some food or see if you can get a better price on a sensible portion of food. How can drivers balance the demands of driving with the demands of living healthy? There really should be no need to balance or compromise. You eat breakfast before you begin to roll. If you cannot stop for lunch, build a sandwich and accompany it with a piece of fruit and maybe a yogurt. Make dinner at the end of your driving shift. Space in a couple of healthy snacks. If your employer doesn’t “allow” you to live as well as work, you should consider moving to another company that appreciates its manpower. Pam Whitfield and Don Jacobson can be heard on “The Lockridge Report” on Sirius 147/XM 171 and can be reached through their website, www.road- cookin.com. On Facebook, all drivers are encouraged to join the Roadcookin’ group to discuss driver health and nutri- tion. Truckers News readers receive a special discount on roadcookin.com orders by using code “TNEWS.” Fit for the Road continued on page 64 You can win one of four free copies of Roadcookin’ being given away by Truckers News. To enter, e-mail your name and your favorite health tip to tneditors@rrpub. com. To enter by mail, send your info to Truckers News, ATTN: Roadcookin’ contest, 3200 Rice Mine Road NE, Tuscaloosa, AL 35406.