What to Eat at a Truck Stop

Truck stops are convenient places to get food, with lots of options available. Not everything at a truck stop is healthy or entirely helpful when you need to stay awake while driving, though. If you’re a trucker, here are some go-to foods that are good to eat at truck stops.

Vegetables and Fruits

Vegetables and fruits are nature’s convenient snacks, and they’re some of the best foods you can find at truck stops. You should aim for five to nine servings of vegetables and fruits per day, so you’ll have a hard time eating too many of these. Bananas, oranges, and apples are especially convenient options, but many places also have grapes, carrots, and other produce.

As you choose vegetables and fruits, make sure to avoid options that have sweet dips. Sugary dips not only add calories but also can lead to a crash later that may make staying awake difficult. Savory dips, such as hummus and baba ganoush, are fine because they’re more filling and don’t contain a lot of sugar.

If you don’t like the texture of vegetables and fruits, you can use juice as an alternative. A juice made solely from vegetables and fruits will have all of the nutrients that the fresh produce offers, and you don’t need to worry about an unwanted texture.


Several reasons exist for why nuts are a great food for truckers.

First, nuts are storable in a truck for some time and they won’t go bad. They don’t have to be refrigerated, and they won’t degrade if left in the sun. As long as they’re in a sealed container, they’ll remain fresh and tasty. The worst that will likely happen is they’ll get a little stale if the container is left open.

Second, nuts are a natural and filling source of protein. When you can’t stop to cook a burger and don’t want to keep a turkey sandwich that needs to remain cold in your truck, any kind of nut is a good alternate protein.

Third, nuts also work as an effective substitute for potato chips. If you’re addicted to the crunch of chips, nuts are another crunchy food that you can snack on. Although nuts still have fats, many — including pistachios, almonds, and walnuts — are full of unsaturated fats that help lower LDL, or bad cholesterol.

To make sure your nut snack is as healthy as possible, avoid seasoned or salty nut mixes. Seasonings often add calories, and salt will make you thirsty — which could tempt you to reach for a calorie-laden beverage.


Seeds have many of the same benefits as nuts. They store well, are high in protein, and help lower cholesterol. They also are full of fiber, which can help the digestive system.

You have lots of good seeds to choose from. Sunflower seeds are popular, and pulling the seeds out of their shell can help pass time. Pumpkin seeds, flax seeds, and chia seeds are also all good options.


If you have to eat something that’s salty and crunchy, pretzels are a good food. They don’t have much nutritional value — they’re essentially toasted bread with salt — but they are usually a lot healthier than potato chips and other salty snack foods. Most pretzels have minimal, if any, fat.


For breakfast, oatmeal is an excellent food. It can help lower cholesterol, lower blood pressure, and reduce the risk of heart disease. It also is nutrient-rich and filling, and you can make it quickly if you have hot water.

Oatmeal on its own is bland, but you can easily add spices and fruit to boost its flavor. Just avoid any sugary pre-made toppings, as adding those will counteract the health benefits that oatmeal offers.


Parfaits are also wonderful for breakfast or a midday snack. Parfaits combine yogurt, granola, and dairy, and, thereby, cover three food groups. They’re also tasty because the fruit provides flavor and the granola creates crunch. Moreover, you don’t need too long to eat a parfait if you’re in a hurry.

Be aware that not all parfaits are equally healthy, though. Those with unflavored yogurt are usually best, as flavored yogurt tends to be laden with sugar.


Hummus is a handy food. It’s filling, healthy, and can be unrefrigerated for a little while since it has no meat or dairy in it. It consists of chickpeas, oil, and spices. These provide nutrients, protein, and fiber. Many varieties are also nut-free, making it a possible choice if you’re allergic to dairy or nuts.

Moreover, hummus can be eaten any number of ways. Dip pretzels or vegetables in it, or spread it on a sandwich. You can even eat it plain if you really want to. It’s tasty enough to have alone.

If you’re a trucker and ever need a semi-truck, contact Arrow Truck Sales.