Truckers and Travelers

Hello, Fellow Drivers,  It’s Thanksgiving and a good time to go over some basic nutritional information.  This will guide you through this gluttonous time of year and help you to make some better choices as you feast and give thanks.  This information comes from Renee Detky, my nutrition expert and dietary consultant (904) 465-0023.  Enjoy your read and put these trucking resources in a handy place to refer to when eating this holiday.  Happy Thanksgiving and remember to be safe out there! 

EACH DAY YOU SHOULD EAT

• At least 5 servings of fruits and/or vegetables – make sure to include one with breakfast.
• At least 1 leafy green vegetable – collards greens, kale, romaine lettuce, broccoli, or brussel sprouts.
• 1 raw or fresh food with each meal.
• Some vegetable or fruit high in Vitamin A – carrots, mango, sweet potato, or pumpkin.
• 2 forms of protein – meat is common, but not necessary.  Limit servings to the size of a deck of cards, depending on age, weight and activity level.  Eggs are the most easily absorbed protein.  Beans with brown rice, cheese, tofu, or broccoli are excellent protein sources.  Remember the Beano!
• No more than 2 servings of dairy – soft cheese is less constipating than hard cheese.
• 2 to 4 servings of starches (depending on weight goals) – breads should be 100% whole grain.  Bakes potatoes, yams or corn are a great idea.  Brown rice is more nutrient dense than white rice.  Americans eat too much bread.
• Snacks – fresh fruit – apples and nuts are easy to carry on the go.
• Sit down when eating and be at peace – stress first affects the digestive track.

   

DO NOT EAT

• Trans fats – It in now printed on the product labels, by law.
• Pork or shell fish – these drain your body’s mineral reserves.
• Nitrates – found in hot dogs or bologna.
• White bread – it has no nutritional value for anyone.
• Sodas – deplete the body of minerals and cause sudden drops in blood carbohydrate levels, which affect oxygen levels in our brains.  diet sodas are the worst.
• Corn syrup – not to be confused with fructose syrup.
• Any artificial sweeteners – aspartame (Nutrasweet in the little blue packets), sorbital (Equal, another name for Nutrasweet), saccharine (Sweet ‘n Low in the little pink packets), and Splenda (in the little yellow packets).  Try instead Truvia, which is more nutritional.  You can get it at Wal-Mart.

EXCEPTIONS – BECAUSE WE LIVE IN THE REAL WORLD

• Limit exceptions to once a week.  An after dinner mint is okay; a candy bar is a step backwards.  Remember you are training your taste buds.  Cake is only for birthdays, weddings and special occasions.  Alcohol is safest two to four per week, depending on body weight goals.
• New habits can be established in a little as three weeks.