Staying healthy while working long hours on the road can be challenging for drivers, especially when options often involve service stations and fast food.
Whether you’re covering short local routes or doing long-haul trips across the country, eating well can help maintain energy, improve focus, and reduce health risks associated with sedentary lifestyles.
This blog offers some practical and realistic healthy eating tips tailored for both short-distance and long-haul drivers in the UK.
Why it matters: Having a plan helps avoid impulse food choices, especially at motorway services.
Tip: Prepare meals and snacks at home before your shift. Sandwiches on wholemeal bread, pre-cut vegetables, or a simple pasta salad can be stored in a cool bag or fridge.
For long-haul drivers: Invest in a portable fridge or cool box. It allows you to keep food fresh for several days.
For local drivers: Pack a full day’s meals before leaving. You can return home to eat dinner, reducing the temptation of fast food.
Why it matters: Skipping breakfast can cause energy crashes and lead to overeating later in the day.
Tip: Start your day with a balanced meal, such as Greek yoghurt with fruit, whole-grain toast with eggs, or a smoothie with oats, berries, and protein.
For short routes: Eat breakfast before heading out to keep energy levels stable throughout morning deliveries.
For long routes: Bring breakfast items with you if you set off early. Overnight oats or Greek yoghurt with fruit are easy to store and eat on the go.
Why it matters: Snacking is often necessary between long gaps in meals, but poor choices can lead to weight gain and sluggishness.
Tip: Choose snacks like nuts, fruit, rice cakes, boiled eggs, or hummus with carrots.
Avoid: Crisps, chocolate bars, and high-sugar energy drinks.
For all drivers: Portion snacks into small containers to avoid overeating.
Why it matters: Dehydration causes fatigue, poor concentration, and headaches.
Tip: Carry a large reusable water bottle. Aim for 2 litres per day, adjusting for temperature and workload.
Bonus: If you drink coffee, match every cup with a glass of water to stay balanced.
For long journeys: Consider stopping at regular intervals to refill your water and stretch.
Why it matters: Sometimes, stopping at a shop or service station is unavoidable.
Tip: Opt for grilled rather than fried foods. Choose salads, wraps, or sandwiches on wholemeal bread over pastries and burgers.
Look out for: Fresh fruit pots, yoghurt, and hard-boiled eggs in chilled sections.
For all drivers: Avoid meal deals with sugary drinks and processed snacks. Mix and match for better options.
Why it matters: Large, heavy meals can lead to tiredness and poor digestion.
Tip: Try eating every 3–4 hours in smaller portions if possible. This helps keep your metabolism active and energy consistent.
For long-haul drivers: Store your meals in reusable containers. Use breaks to eat mindfully, not just when you’re starving.
For local drivers: Time your breaks with food intake so you’re not eating on the go unnecessarily.
Why it matters: Highly processed foods often contain excess salt, sugar, and unhealthy fats.
Tip: Choose whole, fresh foods as often as possible. Read labels when buying packaged foods.
Try: Wholegrain wraps, grilled chicken, fruit, nuts, and raw veg instead of ready meals or takeaways.
Why it matters: While caffeine offers a temporary energy boost, too much can lead to crashes and poor sleep.
Tip: Limit to 2–3 cups of coffee per day. Swap energy drinks for green tea or water.
For long shifts: Space out your caffeine intake and avoid it in the last few hours of your drive.
Why it matters: Having healthy meals ready to go saves time and reduces reliance on takeaways.
Tip: Prepare meals like stews, chilli, grilled chicken, and brown rice in bulk. Freeze in containers.
For all drivers: Keep a rotating selection of meals you enjoy to avoid boredom and stick with your routine.
Why it matters: Recognising true hunger vs. boredom or habit eating can help maintain a healthy weight.
Tip: If you feel peckish, drink water first and wait 10 minutes. If still hungry, have a nutritious snack.
Track how you feel after different meals. Energy dips may signal poor food choices or portion sizes.
Why it matters: Whole grains contain more fibre and nutrients than refined carbs, helping to keep you full for longer and support steady energy levels. This can reduce unnecessary snacking and help maintain a healthy weight.
Tip: Opt for whole grain bread, pasta, and rice instead of white or processed versions whenever possible.
Why it matters: Protein is essential for muscle repair and keeps you feeling satisfied, preventing dips in energy. It also helps regulate blood sugar levels, which is important during long hours on the road.
Tip: Incorporate lean proteins such as chicken, fish, eggs, beans, or lentils into your meals. Long-haul drivers might find portable options like boiled eggs or canned tuna especially convenient.
Why it matters: Sugary drinks can cause rapid spikes and crashes in energy, leading to tiredness and poor concentration. Over time, they can contribute to weight gain and other health problems.
Tip: Choose natural fruit-infused water, herbal teas, or diluted fruit juices to stay hydrated without the sugar rush.
Why it matters: High salt intake is linked to increased blood pressure and other health issues. Reducing salt without sacrificing flavour is possible by using fresh herbs and spices.
Tip: Experiment with herbs like basil, rosemary, or parsley and spices such as paprika or cumin to add taste naturally.
Why it matters: Eating quickly or while distracted can lead to overeating and poor digestion. Mindful eating helps your body recognise fullness and promotes better nutrient absorption.
Tip: Try to eat without screens or driving distractions, chew slowly, and enjoy your food.
Why it matters: Fresh fruits and vegetables provide essential vitamins, minerals, and fibre that support your immune system and overall health. They also help with digestion and maintaining energy levels.
Tip: Aim to include a colourful variety in your meals and snacks, even if it’s just easy-to-eat options like apples, carrots, or cherry tomatoes.
Why it matters: Restricting yourself too much can lead to cravings and overeating later. Allowing occasional treats helps you maintain a balanced and sustainable eating routine without feeling deprived.
Tip: Enjoy your favourite snack or meal in moderation — balance is key.
Healthy eating on the road doesn’t have to be complicated. With a bit of planning and consistency, both local and long-haul drivers can enjoy more energy, better concentration, and improved overall well-being. Small changes add up over time, and your health is worth investing in.
17 Healthy Eating Tips For Lorry Drivers, adr network, www.adrnetwork.co.uk/17-healthy-eating-tips-for-lorry-drivers/
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