Healthy Grocery Store Lists

Reading and Understanding Food Labels
By Stephanie Hanning, R.D.

As an over the road truck driver it is probably impossible that you won’t rely on some packaged food to get you through your days. The problem that most people have is the lack of understanding on how to read a food label and what all those numbers mean. Understanding and reading food labels is essential to eating for health. It will help you avoid obvious pitfalls such as excessive sugar or sodium consumption and make you more aware what you are putting in your body and how it makes you feel. Knowledge is power and the more you know and understand the food that you are eating the more you are able to make better choices with your nutrition.

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Fast Food
By Stephanie Hanning, R.D.

When you are out on the road and hungry, grabbing a fast food meal may be necessary at times. The problem with fast food is that it normally is loaded with calories, sugar, sodium, and fat. This can be a challenging situation if you are trying to eat healthy but you can make choices that can keep you on track with healthy eating.

Grocery Store Cheat Sheet

The number one goal to control your health while you’re on the road is to be prepared with your nutrition. This grocery list can be used as a road map to starting a healthy diet.

Grocery store cheat sheet

Proteins Veggies Fruits Grains Carbs/Starches Healthy Fats
Ground turkey Corn Bananas Whole wheat bread Rice Almonds
Ground beef-93/7 Lean to fat ratio Green beans Berries High fiber cereal Potatoes Avocados
Cottage cheese Broccoli Apples Oatmeal Quinoa Pecans
Tuna Celery Oranges Flaxseed Whole grain pasta Olive oil
Venison Cauliflower Apricots Quinoa Porridge Pistachios
Buffalo Carrots Cantaloupe Couscous Cashews
Fish Onion Cherries Peanut butter
Turkey burgers Tomato Grapefruit Dark chocolate (high cocoa %)
Turkey bacon Spinach/Kale Grapes Chia seeds
Chicken breasts Asparagus Peaches Coconut oil
Eggs Beets Pear
Egg whites Cabbage Pineapple
Shrimp Brussel Sprouts Prunes
Beef Jerky Cucumber Tangerines
Whey protein powders Zucchini
Greek yogurt Mushrooms
Beans Peppers
Tofu Squash



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Carbs – the lowdown
By Stephanie Hanning, R.D.

Understanding carbohydrates may be one of the toughest things to do these days. One day the media tells you carbs are bad, the other day they are praised. It becomes really hard to decipher what information is right and wrong. Throw in the obstacles of driving a truck and limited food choices and it seems impossible to choose foods wisely.

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Preventing and Controlling Diabetes
By Stephanie Hanning, R.D.

Diabetes continues to be on the rise and the number one risk factor for the development of the disease is obesity. The significance of this for the trucking industry is statistics from the National Institute of Health indicate that more than 50 percent of truck drivers are obese, compared to the national rate of 26.7 percent. Compared to the general population, the prevalence of diabetes is 50 percent (JOEM 2009) in the trucking industry, and there are 7 million drivers on the road.

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Sugar-Sweetened Beverages: A Look at the Facts

Sweetened beverages, sometimes known as sugar-sweetened beverages or SSBs, range from carbonated and noncarbonated soft drinks to energy drinks and vitamin and other sweetened waters.

Here are some facts about sugar-sweetened beverages:

  • Approximately one-half of the population 2 years of age and older consumes sugar drinks on any given day
  • Males consume an average of 178 calories from sugar drinks daily, while women consume 103 calories
  • People who drink sodas, juices, and other caloric beverages do not compensate for these calories by consuming fewer calories in food, which is a major factor contributing to overweight and obesity

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How Much Do Bad Habits Cost?

Poor diet

  • To estimate the cost of eating poorly, you must consider the costs associated with developing heart disease, stroke, type 2 diabetes, some cancer, higher health insurance and life insurance costs, medical expenses, higher food and clothing costs, decreased productivity, and lost wages from missing work.
  • In a study from The George Washington University, researchers found that an overweight man spends $432 a year, and an overweight woman about $524 a year, more than normal weight people. Individuals who are obese, however, have much, much higher costs: $2,646 a year for males and $4,879 for females.

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