Rev up your health with these savvy takeaway swaps and simple lunch ideas to keep you energised on the road!
In Australia, it is estimated that 180,800 people work as truck drivers in the transport and logistics industry. The work environment often involves prolonged periods of sitting, unpredictable schedules and time pressures which make it challenging to access healthy food options.
A survey distributed at an Australian Truck Show in Queensland found that almost 75 per cent of respondents recognised the need to make changes to improve their overall health. When compared to the Australian dietary guidelines, 88 per cent of respondents consumed fewer servings of vegetables, and half consumed fewer servings of fruit.
More than 65 per cent reported to drink at least one can of a sugar-sweetened beverage per day, and more than 63 per cent reported at least one serve of unhealthy food each day.
So, if we’re able to recognise the need to eat healthier, why don’t we?
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Healthy eating can often be perceived as expensive, difficult to do, or to involve following a strict diet. But what if I told you that healthy eating doesn’t have to involve going on a diet or missing out on all the foods that you enjoy?
Healthy eating can also be considered as opting for healthier takeaway choices and packing a simple, yet nutritious lunch for the road.
Healthier takeaway swaps
- Replace a beef burger for a grilled chicken sandwich or wrap. Why? Grilled chicken is often lower in saturated fats when compared to a beef burger patty.
- Replace hot chips for a side salad. Why? A side salad is a great way to get in extra nutrients, such as fibre.
- Replace your pastries or muffin for a small handful of unsalted nuts and seeds (e.g. walnuts, almonds, sunflower seeds) and a piece of fruit. Why? Most baked goods contain high amounts of kilojoules and refined carbohydrates. Nuts are a rich source of vitamins, minerals and healthy fats. Fruit contains antioxidants and fibre.
- Swap your pie or sausage roll for a vegetable frittata or quiche. Why? Vegetables are packed full of nutrients, and eggs are a great source of protein.
Healthy snacks to pack for the road can include the following:
- Unsalted nuts and seeds, or trail mix.
- Tinned tuna and crackers.
- Fresh fruit or a fruit cup in juice.
- Unsalted popcorn.
- Cheese and crackers.
- Hard boiled eggs.
- Hummus and cut up vegetable sticks.
- No added sugar yoghurt and fruit.
What about drinks?
- Try swapping sugar-sweetened beverages, such as soft drinks or energy drinks for sugar-free alternatives. Why? Any drinks that contain sugar will raise your blood glucose levels. When consumed in moderation, choosing sugar-free options is a healthier choice.
- Try swapping soft drink for sparkling or mineral water. Why? Sparkling or mineral water is a refreshing way to stay hydrated without the sweet flavour of a soft drink.
Other helpful tips when eating out on the road:
- Check the nutrition information panel. Most fast-food outlets provide nutrition information either in-store or online. For pre-packaged food items, the Eat for Health recommendations are:
– Total fat: Less than 10g per 100g.
– Saturated fat: Less than 3g per 100g.
– Fibre: More than 3g per serve.
– Sugar: Less than 15g per 100g.
– Sodium (salt): Less than 400mg per 100g is good, less than 120mg per 100g is best.
- Monitor portion control. Even when you choose healthier options, being mindful of portion sizes is important when watching daily kilojoule intake.
- Try to choose meals that follow the portion plate recommendations.
– Aim to fill ½ your plate with vegetables.
– Aim to fill ¼ of your plate with lean protein.
– Aim to fill ¼ of your plate with a low GI carbohydrate.
– Include a small amount of healthy fats.
- Lastly, always try to plan ahead. Planning meals and snacks in advance can help to reduce the temptation of choosing less healthy options when on the road.
Making healthy food choices doesn’t have to be a challenge – think of it as a rewarding adventure! By planning ahead, you can stock your truck with nutritious snacks and make healthier swaps for your regular takeaway choices.
Healthy eating can decrease your risk of developing chronic health conditions such as type 2 diabetes and cardiovascular disease, prevent certain types of cancer and help you manage weight, improve mood and increase energy levels.
Every small change you make can lead to big health benefits, so buckle up and enjoy the benefits of healthy and nutritious eating.
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