Fuel Your Journey: What to Eat On the Road as a UK Delivery Driver

As a UK delivery driver, your body is your most powerful asset. It's important to ensure you are providing it with the fuel it needs to keep you going throughout the day. Eating on the road can be tricky, so having a plan in place beforehand is key - the right foods can give you the energy you need to keep you going and get those deliveries done!

Here are some tips on what to eat on the road as a UK delivery driver, so you can keep your engine running and fuel your journey.

Benefits of eating healthy food whilst on the road

As a delivery driver, statistics show that you're at greater than average risk of developing a chronic disease, such as heart disease, type 2 diabetes, or even chronic kidney disease. Eating a healthy diet can help reduce these risks.

If you want to stay healthy on the road, then you need to fuel your body with healthy foods. Eating healthy whilst on the road will help with a number of things, including:

  • Having more energy - Healthy foods have the right amount of nutrients, vitamins and fibre your body needs to stay energized so you don't get tired as easily.
  • Avoiding cramps and spasms - The right foods will keep you hydrated so you don't get cramps or spasms.
  • Balancing blood sugar levels - Eating healthy will help to keep your blood sugar levels balanced so you don't crash and have crazy energy highs and lows.
  • Feeling better overall - Eating healthy gives you more energy and makes you feel better, so you can think clearer and be more productive.
female courier eating a snack
Snack regularly!

What to look for in healthy food choices

As a UK delivery driver, you need to make sure that the foods you eat are healthy and fuel your body with the vitamins, minerals and other nutrients it needs to be at its best. The following are some tips on what to look for in healthy food choices:

  • Whole grains rather than refined grains: Whole grains are whole grains that have been minimally processed, so they are more nutritious than refined grains like white bread and white pasta. Whole grains contain fibre, vitamins and minerals that can help you stay healthy.
  • Fatty fish such as salmon and sardines: Fatty fish are great sources of healthy fats that can help keep your cholesterol levels in check. Salmon and sardines are also rich in protein, which can help you stay full and energized.
  • Dairy products such as milk, yogurt and cheese: Dairy products are some of the best sources of calcium, which is important for maintaining strong bones and muscles.
  • Fruits and vegetables: Fruits and vegetables are filled with vitamins and minerals that can help keep your body healthy.
  • Healthy fats - Fats are an essential part of your diet, but there are many different types. Regardless of the type, they're responsible for a wide range of health benefits, including promoting healthy skin and hair, improving brain function, and boosting immunity. Healthy fats can be found in a wide range of foods, including avocados, eggs, and fish.
  • Protein - Protein is an essential macronutrient that our bodies need to function properly. It's known as the king of nutrients because it's responsible for so many different functions. Protein is great for improving your mood, boosting immunity, and aiding weight loss. It can be found in a wide range of foods, including eggs, fish, beans, and nuts.
  • Carbohydrates - Although we often hear about the nutritional benefits of eating carbohydrates, it's also important to be mindful of their place in your diet. Eating too many carbohydrates can lead to weight gain and can negatively affect your mood. That being said, the right amount of carbohydrates in your diet can help boost your energy and maintain your focus. Carbohydrates can be found in beans, oats, whole grains, and vegetables.
  • Fibre - Fibre is an essential macronutrient that helps to keep your digestive system healthy. It's found in a wide range of foods, including whole grains, vegetables, nuts, and legumes.

Meal Prep Tips for Road Trips

If you're on a long road trip, it can be easy to rely on unhealthy options for food, like fast food and snacks. Meal prepping for a road trip is a great way to avoid unhealthy options and get the right nutrition your body needs. Here are some tips for preparing meals for a road trip:

  • Choose the right containers: Make sure you're using containers that are sealable, easy to clean and can keep your food from getting squished. Containers that are easy to open, like twist-off lids, are best for road trips, as you don't want to be struggling with fiddly containers whilst driving.
  • Plan your meals: Although it's tempting to wing it, plan out what you're going to eat whilst on the road. This will help you avoid unhealthy options and get the right nutrients you need. You might even want to join a meal plan delivery service that delivers healthy meals right to your door.

The Best Snack Foods to Fuel Your Journey

One of the most important things you can do is pack a healthy snack bag. You never know when your next potential fuel stop will be, and those sweets and snacks you have on hand can add a significant amount of calories to your day. These are some of the best foods to fuel your journey:

  • Nuts: Nuts are a great source of protein and healthy fats. They are also easy to pack and make for a great snack for long journeys.
  • Seeds: Seeds are another great source of healthy fats.
  • Dried fruit: Dried fruit is another great source of healthy fats.
  • Trail mix: Trail mix is a great way to combine all of these healthy snack items in one bag.
  • Fruit: Packing some fruit is a great way to stay hydrated whilst on the road.
  • Granola bars: Granola bars are a great source of fibre and protein. They are also easy to pack and make for a great snack whilst on the road.
  • Fruit and nut bars: Fruit and nut bars are another great option for a quick snack that is high in fibre and protein.
  • Dried fruit: Dried fruit is another great source of fibre.
  • Cereal bars: Cereal bars are another great option for a quick and easy snack that is high in fibre.
  • Yogurt: Yogurt is a great way to stay hydrated whilst on the road and is also a great source of protein.
  • Peanut butter and crackers: Peanut butter and crackers are another great option for a quick and easy snack that is high in protein.

The Benefits of Drinking Water Although Driving

Water is the most important thing you should be drinking whilst on the road. It is essential for keeping your body hydrated and running at its best. Although it may seem common sense to drink water whilst driving, many people fail to do so and find themselves getting dehydrated.

Whilst dehydration can lead to headaches and fatigue, it can also be very dangerous and lead to accidents. To ensure you are staying hydrated whilst on the road, here are a few tips:

  • Bring a reusable water bottle: Bringing a reusable water bottle with you is a great way to stay hydrated whilst on the road. You can easily fill up the bottle with water at petrol stations and other stops. Make sure you are cleaning your water bottle regularly to avoid getting sick from germs.
  • Stay away from caffeine: Although caffeine is a quick burst of energy, it is short-lived and can leave you feeling exhausted and dehydrated. Instead, opt for a source of long-lasting energy, such as water.

Eating Out on the Road: Healthy Options at Restaurants

If you do find yourself eating out whilst on the road, it is important to be careful about what you order. Be mindful of portion sizes, and try to avoid eating foods that are fried, high in salt, or made with cream.

  • Salads can be a great choice, but you'll want to avoid creamy dressings. You can also add proteins, like tofu or beans, for extra nutrients.
  • Soups can be a great option depending on the ingredients. You can even ask for a side salad to make it more nutritious.
  • Sandwiches - You can find healthier options, like a sandwich with whole wheat bread, lettuce, tomatoes, and low-fat cheese.

Tips for Eating Healthy During Long Delays

If you are stuck in traffic for a long stretch of time, you may find yourself getting hungry and wanting to grab food from a nearby fast-food restaurant. To avoid this, you can keep granola bars in your car, or even better, make a trail mix. You can add things like almonds, seeds, dried fruits, and oatmeal. You should also try to stay hydrated whilst you are in your car. You may not realize how quickly you become dehydrated whilst driving, especially on a warm day so make sure to keep water nearby at all times.

How to Avoid Unhealthy Eating Habits on the Road

When you first get started as a delivery driver, it's easy to fall into unhealthy eating habits. This is especially true when you are on a long shift and don't have time to grab anything to eat. To avoid these unhealthy eating habits, it's important to plan ahead.

Before you start your shift, make a list of all the places you'll need to stop and what you'll be getting. This will help you avoid getting caught in a drive-through when you are starving and desperate. It's also important to stay hydrated whilst driving, and drinking water with electrolytes is a great way to keep yourself from feeling tired and worn out.

It's also important to eat small meals throughout your shift rather than trying to eat a few big meals. Eating small meals will help you stay energized and focused until the end of your shift.


When it comes to your health, eating right is the most important thing. It's easy to make excuses and eat fried foods when you're on the road, but eating healthily will fuel your body, and keep you hydrated.

Eating right doesn't mean you have to eat bland foods or go to fancy restaurants. It just means that you must eat food that's good for you. With a bit of planning and some healthy choices, you can fuel your body with the right nutrients without breaking the bank. So, what are you waiting for? Fuel your journey with healthy food, and start your journey towards a healthier you today.

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