When it comes to life on the road, truck drivers know that one of the biggest challenges is maintaining good nutrition and making adequate stops while sticking to a tight schedule. In this article, we share practical tips on eat on the road so you can stay healthy and energized during your long journeys. Let’s get to it!
The importance of resting and eating well on the road
Driving for long hours can affect both concentration and physical health. Therefore, after driving for four and a half uninterrupted hours, it is mandatory to pause for a minimum of 45 minutes, unless a longer rest period is previously taken. Alternatively, this pause can be divided into two: a first pause of 15 minutes followed by another 30 minutes within the same 4 and a half hour driving period.
Additionally, the maximum daily driving time cannot exceed 9 hours, although twice a week this limit can be extended to 10 hours. These rules not only help avoid fatigue, but also allow you to take breaks to eat and replenish energy safely, improving concentration and general health.
Stop planning: maximize your time
Before hitting the road, check the route and locate strategic stopping points as service areas, service stations or restaurants for truckers. This will allow you to plan times to rest, eat and, if necessary, make adjustments to the route without affecting your delivery times.
What factors to take into account when planning stops?
- Availability of healthy options: Not all places offer a balanced diet, so it is useful to identify stops with nutritious options.
- Break duration: Ideally, allocate between 15 and 30 minutes to eat and stretch before continuing. If you are also going to have lunch or dinner, take more time to do it calmly.
- Rest conditions: Some rest areas are better equipped and more comfortable, improving your experience and your recovery with each break. There are service stations like Andamur San Román, which is also a restaurant with healthy food, includes a hotel, secure parking, gym and even bicycles that you can use in your free time.
Tips to take care of your diet while you are on the road
Maintaining a healthy diet while driving doesn’t have to be complicated. Here are some practical tips to take care of your diet without wasting time on the road:
1. Choose foods that provide sustainable energy
Avoid excess sugars and refined carbohydrates that can cause energy spikes followed by fatigue. opt for lean proteins (such as chicken breast or eggs), fruits (banana or apple), dried fruits and fresh vegetables They store well in the truck and offer a long-lasting power source.
2. Bring food containers
Preparing healthy meals from home gives you control over what you eat on the road. You can choose to do salads in glass jars with vegetables and proteins, stuffed whole wheat tortillas the healthy snacks such as almonds, walnuts or Greek yogurt. Store these foods in a portable cooler so they stay fresh during your trip.
3. Cook on your stops
Although it may seem difficult, preparing dishes at your stops is possible. From Andamur, we have designed a recipe book with 14 options for cooking in a practical way, with the utensils you carry in the truck. Each proposal includes details of ingredients and a video tutorial. Get to know some of them:
4. Moderate the portions
Overeating during a stop can cause drowsiness and reduce your attention on the road. Controlled portions, even if they are small, They will help you maintain a constant level of energy without feeling heavy or tired after eating.
5. Stay hydrated
Dehydration can lead to fatigue and reduced concentration. Always carry water or isotonic drinks with you (without excess sugar) and drink regularly to avoid dehydration. Avoid sugary soft drinks and excessive coffee, since they can cause nervousness and affect the quality of your rest.
Avoid eating on the road while driving
Although it may seem convenient, eating while driving is neither safe nor effective. Eating while driving increases the risk of distractions and prevents you from fully enjoying your meal. Plus, you don’t give your body time to digest properly, which can cause stomach upset.
Healthy options in service areas
In case you haven’t prepared food from home, many service areas offer healthy options. Some suggestions for eating on the road without neglecting your health are:
- fresh salads with proteins such as chicken or tuna
- Whole wheat sandwiches with vegetables and a source of lean protein
- Soups and creams (if available, as they are usually low-fat and easy to digest options)
- Fresh fruits and dried fruit bars as quick snacks
Get to know our service areas and discover its facilities.
