Trucker Health: When You Can, Make The Healthy Choices
Being on the road means you have to eat anywhere you can find. Changing your diet to improve health does not have to be overwhelming. Take small steps by choosing wisely as you prepare meals and select snacks. Wherever you eat, you can ask the diner to make these small changes and they will help you, choose the options I suggest when you can, or bring the substitution that is better for you.
Here are some ideas.
1. Blueberries vs. Cereal Bar
Blueberries have 80 calories per cup and no fat. They boost brain power and fight inflammation. A typical cereal bar has 130 calories and little nutritional value.
2. Whole Wheat vs. White Bread
Whole wheat or whole grain in bread helps maintain healthy cholesterol and blood sugar levels. The refined flour in white bread provides fewer benefits.
3. Nuts vs. Crackers
Nuts lower the odds of heart attacks and reduce “bad” cholesterol. They are relatively high in calories, so eat sparingly.
4. Grilled vs. Fried Chicken
Roasted or grilled chicken is a better choice than fried or breaded chicken because it is lower in calories and fat.
5. Dark vs. White Chocolate
Dark chocolate has been shown to fight high blood pressure and may help remove plaque (fatty deposits) from arteries. It has a low glycemic index, meaning it is absorbed into the bloodstream slowly, curbing appetite and reducing hunger. Besides, “white” chocolate is fake – there is no cocoa powder in there, it is just sugar and fat!
6. Figs vs. Cookies
Figs contain potassium and other minerals and are good antioxidants; they may help protect from cancer, diabetes and some infections. Natural sugar makes them taste as sweet as a cookie. Actually, any whole fruit is better if figs aren’t your first choice.
7. Olive Oil vs. Butter
Olive oil has monounsaturated fat, which is thought to lower “bad” cholesterol and to reduce the risk of heart disease. Most places will be happy to make this substitution at no charge.
8. Wheat vs. White Pasta
Whole wheat pasta, like whole wheat bread, has soluble fiber, which may help lower cholesterol (it also may make you feel full longer. )
9. Sweet vs. White Potatoes
Sweet potatoes are a better nutritional choice than white potatoes because they have a lower glycemic index, which means the effect on blood sugar is slower. They also contain beta-carotene and Vitamin A.
10. Brown vs. White Rice
Brown rice contains more fiber and protein than white rice, and has less impact on your blood sugar. All Chinese restaurants can make this substitution.
11. Broiled Salmon vs. Fish Sticks
Fish contains omega-3 fat, which studies show helps prevent high blood pressure, heart attacks and cancer. Choose whole fish fillets with firm, shiny flesh.
Remember Safety Lane (safety-lane.com) when you need to get your CDL physical.
Safety Lane / Chiropractic Lane
290 Ferry Street, Suite A1
Newark, NJ 07105
973-344-5656
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