Fit for the Road
FIT FOR THE ROAD
Pam Whitfield is a
registered dietitian
Dietitian reviews
driver’s food choices
C
ongratulations to Richie Nehrings. He is living proof that
changing your diet can be done.
Truckers have more obstacles than
other professionals — but with
dedication and determination,
anything is possible. Here are my
observations on Nehrings’ diet
changes.
REGULAR MEALS
He is eating small scheduled
meals. Your body looks for food
every four to five hours. When
you skip meals, you run the risk
of hypoglycemia, or low blood
sugar. Symptoms include feeling
shaky, tired, clammy and starving.
If your blood sugar gets too low, it
can lead to fainting (or even coma
and death in extreme situations).
That’s when you feel compelled
to grab an easy fix such as candy
bars, chips, cookies and soda for
an energy boost.
eggs, cheese, butter, bacon) is not
only heart healthy but the meals
have fewer calories. Beef with a
high saturated fat content may
have more than 100 calories in
1 ounce. A lean piece of fish or
chicken breast may have as few as
35-50 calories per ounce. You do
the math. Even if you eat the same
amount of the two types of protein, you may save hundreds of calories in one meal. Add it up over
several meals or an entire week and
see what you save. For every 3,500
calories you don’t eat, that’s one
pound you are going to drop.
The menu
BEFORE
BREAKFAST (SOME OF THE FOLLOWING)
LUNCH
DINNER
ADD HEALTHY FAT
Healthy fats are found in foods
like fish, lean proteins, nuts
(unsalted, please), peanut butter
and avocado. Also, olive oil and
canola oil are better choices than
butter.
SNACKS
AFTER
FRUIT AND VEGGIES
PORTION CONTROL
He is eating smaller but more
frequent portions. By planning
meals and snacks, you’re much
more likely to “eat healthy.” Slow
down and enjoy your meals. You
will eat less and feel fuller.
BREAKFAST
Nehrings added fruits, vegetables
and whole grains in his new meal
plan. Those foods all have fiber.
Fiber fills us up, so we tend to eat
less. Fiber also helps digestion and
lowers cholesterol.
LUNCH
TIPS FOR GOING FORWARD
DROP SATURATED FAT
Nehrings’ impressive switch from
high saturated fat meals (sausage,
Be sure to visit
www.Truckers
4aGoal.com for
more information
on weight loss,
information on health products and more.
32 TRUCKERS NEWS JANUARY 2012
A good weight loss goal is one to
two pounds per week. Build in a
treat now and then. You can have
an occasional piece of dark chocolate or a salty snack. I like how
Richie’s wife and buddy cheer him
on. A good support team can help
you stay on track. I predict he will
continue to lose and enjoy the
health benefits.
MIDDAY
DINNER