Healthy Eating on the Road

Though it may seem like an impossible feat, you can still maintain a healthy diet while eating on-the-go. Furthermore, it can be an enjoyable experience! 

Since restaurants (especially fast food chains) tend to serve meals with more fat, salt and sugar than a meal prepared at home, it is important to understand what foods to avoid and which ones to select from the menu. 

Foods to Avoid

There are many foods full of excess fat and calories that can destroy your healthy diet. Steer clear of these foods while dining out: 

  • Condiments such as salad dressings, cheese sauces, tarter sauce, gravy and guacamole.
  • Butter and cheese.
  • Fried foods such as chicken or French fries.
  • Beverages such as regular soda, whole milk and various alcoholic drinks.

Foods to Try

To make healthier decisions while out enjoying a meal, try some of these foods to keep your diet on track and your waistline thin: 

  • Smoothies made with juices and soups with broth versus cream
  • Raw vegetables without a marinade – try hummus!
  • Fresh fruit
  • Steamed seafood and poultry
  • Poached or boiled eggs 
  • Salads with low-calorie or fat-free dressing on the side – a wrap made with a whole-wheat tortilla is a great option  alternative if you’re looking for a meal on the go.
  • Whole-grain breads and crackers
  • Baked, broiled and steamed potatoes without the good stuff (butter, sour cream, etc.)
  • Roasted, baked, broiled and grilled meats and poultry
  • low-fat or non-fat milk and plenty of water to stay hydrated on the road
  • Diet soda or coffee for that added caffeine boost!

For more tips, try these 10 Healthy Snacks for the Road recipes and suggestions from ATBS.

General Suggestions

In addition to opting for healthier foods, there are many other things you can do as a restaurant patron to make your dining experience less fattening:

  • First, order your food to go. Research suggests that Americans eat less at home on their own plates than they do at a sit-down restaurant. 
  • Avoid buffets whenever possible. They promote over-eating with so many choices and the option to return for seconds and thirds. 
  • Remember that many options will provide you with the option of special-ordering your meal.  (Grilled is always a healthier alternative to crispy or breaded poultry!)
  • Many restaurants, especially chains, post their menus on their websites. Visit the site before you go out to dine and select your meal. Then, when it’s time to order, you will not be tempted to order a less healthy alternative because you have already decided what you are going to eat. 
  • Finally, one of the most important proactive approaches to healthy eating you can do is to watch your portion sizes. Restaurant portions are typically double what you would normally eat at home. Either request a smaller portion of the desired meal (kids meals!), or save half the meal for leftovers.  

TSA: Truckers Service Association

Truckers Service Association is a non-profit organization we work with to deliver specialized benefits and insurance products to owner-operators to optimally protect their businesses and families.  Find out more about TSA by visiting their website,  TSA offers a number of value-added benefits to drivers with membership.  

Click here for a full list of these profit-enhancing benefits and discounts.

Contact Us

With 12,000+ members, Truckers Service Association (TSA) knows what truckers need. Founded in 1995, TSA is a non-profit association dedicated to improving the profitability of owner operators and Motor Carriers. Insurance marketing provided by TrueNorth Companies.

TSA Insurance Customer Service Center:

500 1st St SE Cedar Rapids, IA 52401

(877) 968-8785

(319) 896-4720

Truckers Service Association:

PO Box 92777 Southlake, Texas 76092