Issue link: https://read.dmtmag.com/i/52522
FIT FOR THE ROAD Dietitian reviews driver's food choices C ongratulations to Richie Neh- rings. He is living proof that changing your diet can be done. Truckers have more obstacles than other professionals — but with dedication and determination, anything is possible. Here are my observations on Nehrings' diet changes. REGULAR MEALS He is eating small scheduled meals. Your body looks for food every four to five hours. When you skip meals, you run the risk of hypoglycemia, or low blood sugar. Symptoms include feeling shaky, tired, clammy and starving. If your blood sugar gets too low, it can lead to fainting (or even coma and death in extreme situations). That's when you feel compelled to grab an easy fix such as candy bars, chips, cookies and soda for an energy boost. PORTION CONTROL He is eating smaller but more frequent portions. By planning meals and snacks, you're much more likely to "eat healthy." Slow down and enjoy your meals. You will eat less and feel fuller. DROP SATURATED FAT Nehrings' impressive switch from high saturated fat meals (sausage, Be sure to visit www.Truckers 4aGoal.com for more information on weight loss, information on health products and more. 32 TRUCKERS NEWS JANUARY 2012 eggs, cheese, butter, bacon) is not only heart healthy but the meals have fewer calories. Beef with a high saturated fat content may have more than 100 calories in 1 ounce. A lean piece of fish or chicken breast may have as few as 35-50 calories per ounce. You do the math. Even if you eat the same amount of the two types of pro- tein, you may save hundreds of cal- ories in one meal. Add it up over several meals or an entire week and see what you save. For every 3,500 calories you don't eat, that's one pound you are going to drop. ADD HEALTHY FAT Healthy fats are found in foods like fish, lean proteins, nuts (unsalted, please), peanut butter and avocado. Also, olive oil and canola oil are better choices than butter. FRUIT AND VEGGIES Nehrings added fruits, vegetables and whole grains in his new meal plan. Those foods all have fiber. Fiber fills us up, so we tend to eat less. Fiber also helps digestion and lowers cholesterol. TIPS FOR GOING FORWARD A good weight loss goal is one to two pounds per week. Build in a treat now and then. You can have an occasional piece of dark choc- olate or a salty snack. I like how Richie's wife and buddy cheer him on. A good support team can help you stay on track. I predict he will continue to lose and enjoy the health benefits. The menu BEFORE BREAKFAST (SOME OF THE FOLLOWING) LUNCH DINNER SNACKS AFTER BREAKFAST LUNCH MIDDAY DINNER Pam Whitfield is a registered dietitian