9 Simple, Healthy Snacks for Truck Drivers on the Road

Ever get the munchies on the road, only to step into a truck stop or convenience store and find that everything is over processed, fattening, and sugary? It can be hard to stay on top of your healthy eating plan if you can’t find healthy snacks to tide you over until the next meal. So today, I’m going to share 9 snacks for truck drivers that are easy to keep with you in the sleeper, provided you have some basic cooking equipment (like a cooler or fridge). Without further ado, let’s jump on in!

1. Dry roasted, unsalted nuts. There’s some debate over whether nuts should be considered a “healthy” snack or not due to their high fat and calorie counts. The good news is, the fat in nuts is mostly monounsaturated (aka GOOD fat) and may reduce your risk of heart disease! Be mindful of serving size, however, as calories can really add up — you should only have a handful of nuts. Opt for almonds or pistachios, and be mindful of sodium levels. Pick up the unsalted variety if possible.

Bowl of pistachios

Image credit: chrisinplymouth, Flickr

Nutritional info (1 oz pistachios [~49 nuts]): 158 calories, 6 grams protein, 13 grams fat

2. Fresh or dried fruit. Got a sweet tooth? Snack on some healthy dried fruit instead of reaching for a candy bar. Be careful what fruits you pick, though, as some have a lot of added sugar. Also note that most dried fruit contains less Vitamin C as a result of the drying process, but they still have high amounts of fiber. Keep in mind that a dried apricot and a fresh apricot have the same amount of calories, but because we eat with our eyes, it can be easy to eat more calories than you’d eat if you just chose the fresh apricot since dried fruit takes up less space than fresh.

Nutritional info (8 dried apricots): 78 calories, 1 gram protein, 17 grams sugar

Small tin cups filled with hummus and carrot sticks3. Hummus and veggies. This snack is high in iron, Vitamin C, fiber, and protein, which means you won’t go hungry for a while. And hummus is relatively light in calories — 3.5 ounces (almost 1/2 cup) and some carrot sticks is only 166 calories! Conveniently enough, our very own Jenni shared a simple recipe for hummus and veggies that’s easy to store right in your cup holder as you’re driving! You can also find pre-packaged hummus at your nearby grocery store.

Nutritional info (3.5 oz hummus): 166 calories, 10 grams fat, 8 grams protein

4. Energy bars. Energy bars can be great snacks on the road, but you have to be mindful of which you choose. Some offer a lot of fiber while also containing a lot of sugar and trans fats, which substantially negates the health factor. Here’s a good post on some of the best energy bars. These are easy to store on your truck, and don’t require any sort of heating/cooling equipment, making them a great snack when you’re in a pinch.

Nutritional info (Zing protein bar, Chocolate Peanut Butter): 210 calories, 13 grams protein, 14 grams sugar

5. Hard boiled eggs. Hard boiled eggs are low-calorie and high in protein and contain many essential vitamins and minerals as well as lecithin, which helps to transport and metabolize fat. Hard boiled eggs are super easy to prepare at home and take out with you on the road, provided you have a cooler or mini fridge to store them in. A note about the cholesterol in eggs: one egg contains 212 grams of cholesterol, or about 71% of your daily allowance. Previously everyone thought “OH NO! EGGS! CHOLESTEROL! BAD!” However, recent studies have disproved this and experts maintain that eggs alone do not contribute to high cholesterol when eaten in moderation. The American Heart Association recommends one egg a day — just watch your cholesterol levels if you do consume one every day as too much cholesterol can raise your LDL.

Nutritional info (1 large boiled egg): 78 calories, 5 grams fat, 6 grams protein

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About Amanda

Amanda is a former digital communications coordinator and frequent blogger for the TheHealthyTrucker.net, a website focused on truck driver health initiatives. Our mission is to encourage truck drivers to embrace a healthier lifestyle by providing both expert advice and real world experiences. Let us be your co-driver on the road to a healthier, happier life!