Fueling the Road: A Practical Guide to a Healthy Diet for HGV Drivers

Life behind the wheel of a heavy goods vehicle (HGV) is demanding. Long hours, tight schedules, and limited food options on the road can make healthy eating feel like a luxury. But just like your lorry needs the right fuel to keep running smoothly, your body does too.

Whether you’re a seasoned driver or just starting your career, this guide is here to help you eat better, feel better, and drive better.

The Reality of Roadside Eating

Let’s be honest—motorway services aren’t known for their fresh salads and lean proteins. When you're pressed for time and options, it’s easy to fall into the trap of grabbing a sausage roll, energy drink, and a packet of crisps.

The problem? These foods are usually high in salt, sugar, and fat, which can lead to fatigue, weight gain, and long-term health problems like heart disease and diabetes.

Why Diet Matters for HGV Drivers

A healthy diet isn’t about going on a strict regime—it’s about making smarter choices that support your:

1. Energy levels – Stable blood sugar keeps you alert on the road.

2. Concentration – Nutrient-rich foods help you stay sharp and react quicker.

3. Physical health – Less risk of chronic diseases means fewer sick days and a longer career.

4. Mental health – Good nutrition boosts mood and reduces stress.

Smart Food Choices on the Go

Here are realistic, road-friendly tips for improving your diet without overhauling your routine:

1. Plan Ahead

• Pack meals and snacks at home if possible. Think sandwiches with wholemeal bread, boiled eggs, cold pasta salads, or wraps with lean meat.

• Use a cool box or 12V travel fridge to keep food fresh.

2. Smarter Snacking

• Swap crisps and chocolate for nuts, fruit, protein bars, or rice cakes.

• Keep hydrated with water or no-sugar drinks instead of energy drinks and fizzy pop.

3. Better Choices at Services

If you have to buy food on the road:

• Look for grilled options over fried.

• Choose salads with protein or soup instead of burgers.

• Opt for fruit pots, yogurt, or porridge at breakfast stops.

Eating on a Schedule

Try to avoid long gaps between meals—it leads to overeating or unhealthy impulse buys. Aim to eat every 3–4 hours and keep portions moderate to avoid feeling sluggish.

Staying Fit on the Job

Even short walks during breaks or using resistance bands can help fight off stiffness and support weight control. A healthy diet works best when paired with some form of movement, even if it’s light.

Small Steps, Big Impact

Changing your diet doesn’t have to mean giving up everything you love. It’s about making conscious, sustainable choices that support your lifestyle as an HGV driver. Start small, be consistent, and remember—your health is your most valuable cargo.

Stay safe, stay fuelled, and happy driving!