During my long work shift should I eat only a prescribed amount of calories evenly spaced out, and what should I eat to lose weight? I truck drive and we are parked on location most of the night. When I get off, I go to my LA Fitness gym to workout, but usually only for less than an hour. I weigh 313 lbs., down from 318 lbs. a month ago. My goal is to lose weight/fat while lifting moderately heavy. - Truck Drivin’ Man
Your question is two-fold. First, how to eat during your extended shift: Treat your work time as you would during days off, that is to keep to your wake/sle
ep schedule and space your meals and snacks according to that. Of course, keep in mind the exact timing will depend on the availability of a stop or restaurant en route if you don’t have food packed. As your work is sedentary, I might suggest that you only eat what you need to keep from getting hungry in terms of volume and calories.
Second, what to eat to lose weight: Salads and raw vegetables are a must as these are bulky with little calories. Whole grains and complex carbohydrates like corn, brown rice, red potatoes and oatmeal provide sustaining energy. Lean protein sources such as poultry breast, lean beef, fish, beans and egg whites satisfy for several hours. Healthy fats from avocados, nuts, seeds and oils give fullness with lasting energy. Fruits are refreshing and provide some bulk as well as hydration. Drink plenty of water and occasional calorie-free beverages like tea, coffee.
Ideas for what to bring on the road:
Food Thermos — hot oatmeal with pecans and berries; wash out & use for soup from a stop/restaurant.
Cooler — tuna pasta salad with peas, onion, red pepper, herbs, vinaigrette; Greek yogurt; turkey sandwich with reduced fat cheese, spinach and tomato on whole grain bread; raw vegetables with hummus; fresh fruit.
Dry storage – popcorn; dried seaweed sheets; portions of ¼ cup nuts; bags of tea; 10-20 gram protein bar.
- Debbie J., MS, RD
Do you have a question about your diet or nutrition?