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Andrea is the lead Nutritionist & Health Coach with Healthy Trucker, where she educates and motivates drivers and office staff across the industry to improve their health through simple, consistent changes in their diet and exercise routines. She has a Bachelor’s Degree in Human Nutrition from the University of Guelph, and is passionate about wellness and helping others reach their goals. At Healthy Trucker, she coordinates and administers various health programs and interactive challenges in order to provide wellness education and resources to the industry. Over the past four and a half years, she has coached hundreds of drivers and staff to lose thousands of pounds, reduce the need for medication, improve their energy, and regain their health. She can be reached at amorley@healthytrucker.com, or more information about Healthy Trucker can be found at www.healthytrucker.com

You’ve heard it since you were a kid:  “Eat more vegetables and fruit!”

Now, how often do you think you hit the recommended amount of fruits and veggies, which is 7-10 servings per day? For most of you, it’s probably not very often, if ever.

Fruits and vegetables are truly the backbone of our diet and should make up the bulk of what we eat. They are nutritional powerhouses, far beyond any other food group, given their vast nutrient profiles, virus- and disease-fighting abilities, antioxidants, fibre content, immune-boosting strength, and much more.

But… how do we get enough fruits and vegetables when we’re on the go, or on the road? Since they are perishable, and prone to a lot of regulations at the border, it can be difficult for drivers to get enough of them.

Here’s some tips to help you keep your fruit & veggie intake high, no matter where you are: 

  • In restaurants, always ask for vegetables as your side dish, even if you don’t see them on the menu. They will typically default a side dish to fries or soup, but make it a habit to ask for veggies with your meal. Eat them early in your meal to make sure you don’t leave them behind! If given a choice of potato (baked, mashed, or fries), always choose baked. White potatoes have gotten a bad reputation, but they’re actually highly nutritious, just avoid topping them with sour cream, bacon, and cheese!
  • Truck stops have started offering more fresh fruit & veggies recently, so be sure to take a look for those. I’ve found the quality and price to be quite good as well, especially compared to other options! $5 for fresh, cut up veggies vs. $5 for a bag of chips and a chocolate bar? I’ll take the veggies, and you should too!
  • If you cook in your truck, it’s great if you can keep produce in a little fridge or freezer, but that can be difficult. Having a couple of cans of veggies on hand can be a great way to boost your meals, especially canned tomatoes, which are incredibly versatile.
  • Heading to the states? Buy produce that says it was grown in the USA or Canada, and keep it in its original packaging for customs.
  • Pack as many fruits & veggies as you reasonably can, but if you’re taking a longer trip or couldn’t bring something over the border, make a quick stop at a Walmart Supercenter to pick up any extra food that you need – drivers tell me this is their favourite place to stop for good selection, fair prices, and large parking lots!
  • Dried fruit is a great option for supplementing your diet, just be sure to buy unsweetened fruit. You can pick from mangos, pineapple, apricots, dates, cranberries, blueberries, and more! Plus, they taste like candy and can curb your sweet tooth!
  • If you have the right ingredients (and a single serve blender), whipping up a simple smoothie is a great breakfast or snack option. Use whatever you have on hand, but bananas, spinach, and berries are a great starting combo.
  • A greens powder or berry powder (or both!) can be the perfect way to boost your intake when you’re not able to get enough produce, and can be added to smoothies or just to water. Stop by a natural health food store and ask for a recommendation, and keep a container of the greens/berry powder in the truck.

Over the next couple of weeks, try aiming for an extra 2 servings of fruit and veggies than you normally get per day, and see how it makes you feel!

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Andrea is the lead Nutritionist & Health Coach with Healthy Trucker, where she educates and motivates drivers and office staff across the industry to improve their health through simple, consistent changes in their diet and exercise routines. She has a Bachelor’s Degree in Human Nutrition from the University of Guelph, and is passionate about wellness and helping others reach their goals. At Healthy Trucker, she coordinates and administers various health programs and interactive challenges in order to provide wellness education and resources to the industry. Over the past four and a half years, she has coached hundreds of drivers and staff to lose thousands of pounds, reduce the need for medication, improve their energy, and regain their health. She can be reached at amorley@healthytrucker.com, or more information about Healthy Trucker can be found at www.healthytrucker.com