While it's important for trucking professionals to do their job well, including getting every haul to its destination on time and taking care of their payload to the utmost, it's also important for drivers to take care of their self, just like how trucking companies can take care of their operations with truck insurance.
Driving for long hours alone on the road can take a toll on drivers' mental and physical outlines, so knowing how you can take better care on the road is key. According to the Federal Motor Carrier Safety Administration, more than one million truck drivers in the United States will be involved in serious road accidents at some point in their careers, opening the door for post-traumatic stress.
If it's allowed, truck drivers can consider bringing on a co-pilot for long hauls. This will help beat road isolation that becomes a common threat for drivers. From spouses to friends, fellow drivers or even dogs, having someone in the passenger seat can help keep spirits up, especially for bigger projects.
During taking breaks on the road, drivers should check in with loved ones or even support groups back home. The good news is there are so many different ways to stay connected. Social media, video calling, text, email–drivers have so many options to keep in touch. Even a quick chat between stops can make a big difference.
Sometimes it actually backfires to have the same routine every day. But for drivers it can give them something to look forward to. From waking up at certain times to having morning rituals, like a stretch session or going on a run before getting the day started, drivers should make an effort to have some consistency every day. After the day gets going, drivers can add some variety to their days by looking forward to checking in with family and friends, posting on social media or even listening to podcasts.
Spending long hours behind the wheel can also be hard on the body; back stiffness and leg problems are the most prevalent. That's why making small efforts to keep fit on a schedule can make a big difference. Not only will staying active be helpful to the body, it can also be good for the mind and soul by adding confidence and helping with sleep. From light jogs to yoga to high-intensity interval training, drivers can help keep their mind and body in shape.
While truck cabs may not be a good replacement for your living room back home, they can still stand in as great reminders of what's waiting for you. Bring photos and small decorations to remind you of home and family or even just your favorite spots back in your hometown, like restaurants and sports venues.
Want to cook in a semi truck? If you're tired of greasy burgers, so-so tacos, fried chicken and all you can eat buffets, you're not alone. A trucker's diet can be hard on the body and morale. In fact, some truckers are so fed up with eating unhealthy and flavorless meals they devise ways truckers can cook home-style meals on the road.
If you're tired of spending your hard-earned money on gas station food and fast food joints, change your ways and start cooking on the road. With a little bit of planning and the right truck driver cooking equipment, you can start cooking on the road in no time.
If your truck isn't already equipped with a mini fridge, stove, microwave, coffee pot and crock pot, chances are you're new to the industry. Take a look at any trucker's rig and you'll discover that the back of their cab resembles a mini studio. A 12-V cooler can keep your drinks cool on hot summer days, and a mini coffee pot can ensure that you always stay energized no matter the time of day.
There are plenty of safe cooking appliances as well. Small microwaves, electric frying pans and grills and lunchbox ovens are all perfectly safe ways to prepare a homemade meal on the go. If you're more of the outdoorsy type, get a small propane grill. However, make sure that you take it outside before you light it up, otherwise you risk carbon monoxide poisoning.
Before you go around buying all of the above listed appliances, make sure that your truck's power supply can handle them all. You don't want to sacrifice a load just because you decided to make a homemade pizza in your new mini pizza oven.
Steak, potatoes, chicken breast, asparagus, cheese, bread, carrots…there are plenty of foods out there that don't require much prep work to make yet that still taste good going down. Those foods also happen to be good for you. Before you hit the road, make a list of the meals you're going to want to eat and what you need for each. Then hit the grocery store. Remember, you're working with limited space, so don't treat your grocery shopping as you would when shopping for your home.
When shopping, remember that the point of making your own foods is two-fold: to save money and to eat healthier. While one meal a month of steak and potatoes is actually good for you, loading up on just steak and potatoes is both bad for your body and your wallet. Stick to cheap, bulk foods that still deliver a nutritional punch. Think chicken, fish, turkey, yogurt, fruits and veggies. Don't forget the spices, as you probably want to enjoy more flavorful foods than your average Mickey D's can deliver.
Of course, you don't want to forget sides and snacks. Pastas, rice, fruits, veggies and salads make for tasty and healthy sides to any of the above. If you have a sweet tooth, pack a pint of ice-cream or freeze a candy bar or two for an after-dinner treat.
If cooking in a semi truck doesn't sound appealing, or if you just don't trust yourself to summon up the energy and willpower to prep your own meals come meal time, consider simple and delicious meal prep ideas for truck drivers. If you have a spouse, let him or her give you a hand. In fact, meal prepping could be your guys' way of bonding while you're out on the road, and it can even allow you two to "share a meal" even when you're miles apart.
Bonding moments aside, meal prep only requires a few hours of your time but can yield amazing results. Some people have gotten so good at meal prepping that they can make a whole week's worth of food in just a few hours' time. Those meals are generally healthier than what many other people make fresh. Once your meals are made, you can store them in small, reusable containers, which you can easily stow in your mini fridge. Plus, by meal prepping, you can save space on appliances and allow you more room to sprawl out at night.
Just because you're a trucker doesn't mean that you have to eat poorly. With the above tips, cooking in a big rig can be easy and fun, and, if cooking on the job doesn't appeal to you, you can always jump on board the meal-prep bandwagon.
Living a healthy lifestyle and consuming nutritious foods on a regular basis can be a real challenge for those who spend the majority of their time on the road. The stress of irregular work hours and the difficulty of finding fresh, healthy food can make meal prep for truck drivers a nightmare. However, preparing easy meals for truckers can be simple, especially with a bit of preparation and strategy.
If you find yourself getting bored with your normal vegetable routine, try adding a bit of peanut or almond butter to your celery. Some vegetables will taste even better when tossed with your favorite seasonings or vinaigrette dressing. Just be sure your vegetables are fresh and you don't drown your vegetables in calorically dense dressings and nut butter.
Much like fresh vegetables, fresh fruits such as apples, bananas, oranges, and grapes can be tasty and nutritious at the same time. Consuming fruits regularly is a great way to stay hydrated and obtain the important vitamins and nutrients your body needs to stay energized and healthy. When choosing fresh fruit, try to avoid fruits that are bruised or dull in color. If you absolutely cannot find fresh fruit near you, look for fruit cups that contain juice instead of high-fructose corn syrup.
Raw nuts and seeds such as almonds, cashews, and sunflower seeds are high in protein, fiber, and "good" unsaturated fats. Many of them also contain omega-3 fatty acids, which can lower your chances of heart problems, as well as vitamin E, which can help reduce the amount of plaque that accumulates in your arteries. Roasted seeds are known to be an excellent source of zinc, which has been proven to be beneficial for men's health. When choosing nuts and seeds, try to avoid items packed in salt, and consume them sparingly—even though they are nutritious, they are still high in fat. If you are really craving something sweet and salty, try making your own homemade trail mix by adding dried fruits and a bit of chocolate to the nuts of your choice.
Eggs are packed full of nutrients, and they are relatively simple to prepare. Eggs are high in protein, vitamin D, iron, and vitamin B2. Their whites also contain nutrients such as selenium and cholesterol, and many brands of eggs now contain omega-3 fatty acids, which can keep your heart healthy and lower your risk of heart attack and stroke. Boiled eggs will also store well as long as they are kept at a safe temperature.
The nutritional value of many types of yogurts can be questionable, but Greek yogurt is high in protein, and many types are low in sugar. Most brands of Greek yogurt contain anywhere from eight to 12 grams of protein, as well as considerable levels of calcium and vitamin D. The cultures contained in yogurt have also been known to aid in digestive health and regularity. With so much to offer, consuming Greek yogurt is the perfect way to handle your ice cream cravings.
Protein bars are a popular healthy snack, and they can be found in virtually every grocery store in the country. Once only consumed by bodybuilders and fitness enthusiasts, protein bars have become mainstream and are often substituted for entire meals. They contain relatively high amounts of protein and come in a wide variety of flavors and textures. When choosing a protein bar, be sure to carefully examine the fat and sugar content before making a final decision. In an effort to boost sales and appeal to a wider variety of palates, many protein bar manufacturers have opted to add unhealthy amounts of sugar and fat to their products. These types of protein bars can be immensely unhealthy when consumed on a regular basis.
Contrary to popular belief, muffins can be tasty and nutritious. They also store well, making them ideal for long trips. In general, homemade muffins that incorporate fresh oats, nuts, fruits, and seeds tend to be significantly healthier than prepackaged grocery store and coffee shop muffins. They are much lower in sugar, and many people add healthy add-ins such as protein powder to increase the nutritional value.
As mentioned above, meal prep for truck drivers can be simple with just a bit of preparation and planning. High-calorie, sugar-laden foods may be more convenient, but your body will thank you if you choose to consume the healthier options listed above instead. To make meal preparation easier, try packing items that store well before your trip so you don't have to keep running to the store.