Put down the sugar-packed ice coffee and step away from the service station meat pie. In recognition of Tradies National Health Month, we want to help educate both anyone working in a trade about better nutrition and how to make the best possible food choices for their wellbeing.


Common health concerns in tradies

1. Diabetes

At a lot of servos, soft-drinks or sugar-sweetened beverages are both very common and convenient. Studies have found that grabbing these sugar filled drinks, even the diet/sugar-free versions, instead of water increases your risk of developing type 2 diabetes. 

2. High blood pressure (hypertension)

Eating foods high in fat and salt (like lots of breads, sauces, and store-bought snacks) are common dietary choices that increase blood pressure.

3. Weight management

Although some tradies are lifting and moving all day long, this is not necessarily the norm. Many are sitting in large machinery, driving for long periods or doing paperwork. This lack of movement typically leads to weight gain and increase your risk of cardiovascular disease.

There are some ways to ensure that what you’re eating is going to fuel your body throughout the day and keep you feeling satiated until you get home for dinner.


Tips for eating health on the work site

1. Pack your own food

The easiest way to know what’s in your food is to make it yourself. It may sound obvious but taking the time the night before, or the sunday before, to prepare your food will keep you from having to make those difficult choices when out on the job.

  • Whole grain sandwiches and wraps filled with lean meat (turkey, beef, tuna, chicken with no skin), greens, hummus or avocado, and tomato
  • Basmati rice with chicken breast, greens, and a healthy fat like olive oil, or avocado

2. Look for healthier takeaway options

If you forgot to pack food in your esky for the day, try to find some healthier takeaway. Look for options with:

  • Less sauces (as these can be full of extra oils and sugars)
  • Lots of veggies
  • Order a side salad rather than chips

3. Don’t forget snacks

Having easy snacks laying around will make sure you’re grazing on the good stuff rather than something like a bag of Twisties.

  • A handful of nuts like almonds, cashews and walnuts
  • A piece of fresh fruit like an apple, a couple of mandarins, a banana, or whatever is your favourite.
  • Sliced veggies like broccoli, zucchini or carrots dipped into hummus or guacamole

Want more healthy snack ideas? Try these.