canada food guide centurion

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In January 2019, Health Canada released the latest version of the Canadian Food Guide. Many have commented that it’s an overhaul of the former food guides, stepping away from the “four food groups” and focusing instead on a whole grain, healthy proteins, and plant-based diet.

Many people within the trucking industry struggle to maintain a healthy lifestyle due to so much time being spent behind the wheel and on the road. In fact, over 70% fail to get the minimum daily recommendation of fresh fruits and vegetables.  

However, armed with Health Canada’s new guidelines, Centurion Trucking has prepared the following recommendations for any truck driver wanting to improve their diet on the road. OTG indicates meals that can be prepared On The Go and MA indicates meal ideas that can be made ahead from home by you or a loved one.



Known as the “most important meal of the day”, here are some breakfast ideas to help kickstart your body for the day:

  • Sweeten up plain greek yogurt with seeds, berries and bananas. (OTG)
  • Mini Egg Cups - high in protein and allows you to add the veggies, lean meats, and sprinkle of cheese of your choice! Store in your mini fridge for up to 1 week. (MA)
  • Lemon Raspberry Protein Muffins - Leave the sugary coffee shop muffins behind and try these protein-packed muffins instead.  
  • Protein Bars or Shakes (OTG).  Select options that are high in protein and low in sugar.
    • Shopping tip #1. Buy individually wrapped bars from your local grocery store to try different brands or flavours.
    • Shopping tip #2. If you cannot buy individual sachets of protein powders, request samples from the brands to try before you buy.
    • Shopping tip #3. Once you’ve found a brand and flavour you like, order off Amazon so that your refills are always waiting at home for you.



Keeping your body fueled is just as important as keeping your truck fueled. Try these healthy lunch alternatives:

  • Loaded with vegetables, grains, and protein, Caprese Chicken Salad Meal Prep Bowls can be made ahead and prepackaged at home. Another healthy make ahead option for those who like a kick is the Firecracker Chicken Meal Prep Bowls. (MA)
  • Warm up on the those long cooler drives with some soup, like this Curry Sweet Potato and Lentil Soup (MA). Alternatively, you can buy store bought soups while you’re on the road. Store bought soup can be full of sodium, so check the labels and choose low sodium whenever possible.
  • Sandwiches or wraps using whole grain breads, lean proteins, and vegetables. (OTG)  



End the day off right with these satisfying dinner options:

  • A hearty meal for any day for the week, chili can be both filling, satisfying and healthy. Check out flavourful recipes like Vegetarian Chili. (MA)
  • Veggie-packed Meatballs are a great option for on-the-road. These meatballs can be heated up and stuffed in whole grain pita, served with veggies on the side, or on top of a whole grain pasta. Options to substitute with turkey, chicken, extra lean beef, or meat substitute based on dietary requirements.  (MA)
  • Craving Chinese food without the empty calories and extra sodium? Try healthy alternatives such as Extra Vegetable Fried Rice.  
  • Missing a road trip staple like a good ol’ burger? Try chicken, turkey, fish or veggie burgers instead. These patties can be purchased from a grocery store and made on-the-go with whole grain buns and vegetables. (OTG). While red meat should be limited to 2 times a week, choose extra-lean ground beef if you prefer beef burgers.   



To combat fatigue, improve concentration, and balance blood sugar levels, it’s recommended you eat health snacks every 3 hours.  While Tim Hortons Timbits are tempting, below are some healthy options to much on to keep you fuelled and focused:



Did you know that if you’re feeling thirsty, you’re already dehydrated? Keep you’re Centurion water bottle full and make sure you’re drinking regularly to avoid dehydration.


Fast Food

If you can’t resist making a few fast food stops while on the road, check out these healthy option recommendations at popular restaurants such as McDonalds, Taco Bell, Wendy’s, and Chipotle.

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