As tradies in business, our health is our wealth. Whether you’re an electrician, plumber, builder, or running any trades business, maintaining your physical health directly impacts your ability to show up, perform quality work, and grow your business. It’s one of the first topics any experienced trades business coach will emphasize – you can’t build a successful business if you’re running on empty.
What we eat plays a crucial role in staying healthy. While more of us than ever before are tuned into healthy eating, things can go sideways when it comes to choosing nutritious snacks. When you’re on-the-go between jobs, which snacks should you reach for to stay on track?
In this article, nutritionist Kirsten Wenborne from About Balance Nutrition and Wellbeing provides essential nutrition tips for tradies, including six healthy snack options. If you’ve got a weakness for processed, sugary, high-calorie snacks, it’s time to step away from the soft drink and potato chips. Instead, consider Kirsten’s advice to fuel your body properly.
Six healthy snacks for tradies
While Kirsten advocates for filling the esky with nutrient-rich food through meal-planning and prep, she understands the early starts and physical demands of tradie life often leave us grabbing food between jobs.
From electricians working in roof cavities to plumbers lifting heavy fixtures, and builders managing physical sites all day – different trades have varying energy demands. Tradie business coaching often reveals that poor nutrition is a hidden productivity killer affecting both job quality and business growth.
What tradies eat between meals should contribute positively to health. Energy should come from high-quality protein, complex and low Glycemic Index (GI) carbohydrates, and good fats – these macronutrients help you hit your health goals.
Here’s Kirsten’s top six healthy snacks for tradies. You can easily grab some of these at the servo on your way to the next job. Or, if you’re well-organised, get creative in the kitchen on the weekend and whip up homemade options.
- Raw mixed nuts
- Fresh fruit (2 pieces each day)
- Yoghurt (dairy or coconut)
- Hummus and veggie sticks
- Homemade muesli slice
- Protein balls
Business Performance Tip: Leading trades business coaches consistently see a correlation between tradies who prioritise nutrition and those who successfully scale their businesses. For electricians, plumbers, and builders managing teams, modelling healthy habits also sets the tone for crew performance.
Striking a healthy balance
For tradies, striking a balance between energy intake and expenditure is essential to get through the work day. Whether you’re packing the esky or buying meals and snacks on-the-run, stick with the following:
Good Sources of Protein
- Grass-fed meats
- Lean poultry and fish
- Free-range eggs
- Legumes and beans
- Seeds and nuts
- Tofu and dairy products, including yoghurt and cheese
Good Sources of Carbohydrates
- Vegetables
- Whole fruits
- Wholegrains, such as oats, quinoa, brown rice, legumes, nuts and seeds
Sources of Good Fats
- Nuts and seeds
- Avocados
- Extra virgin olive oil (EVOO)
- Oily fish
It’s also important to include foods rich in essential vitamins, minerals and fibre.
You are what you drink
Being well-hydrated is crucial for maintaining fluid balance and body temperature when you’re on the tools or in the office. Water is hands down your best option for hydration! Always keep a water bottle on-site or on your desk. Avoid soft drinks and energy drinks, which are loaded with sugar. Aim for eight glasses of water per day (approximately two litres). If you’re after some flavour, try herbal teas. Fill up your thermos and sip throughout the day.
Would you put subpar fuel in your new work vehicle? Probably not. Any trades business coach will tell you the same principle applies to your body – especially when you’re the engine driving your business forward. Whether you’re an electrician, plumber, HVAC technician, or builder, your physical performance directly affects your business outcomes. Food is the fuel you put in your body for better performance, and it should be a priority.
What’s next?
1. Join our Kick-Ass Tradies Facebook Group, for access to trade business specific conversations, tips and resources, plus a like-minded community of tradies.
2. Book a 15-minute Game Plan Call with Andy, owner of Dr. DRiP plumbing and co-founder of Lifestyle Tradie, to clarify your priorities and get clear action steps.
3. Recognise that health is a business strategy. Many tradies discover through tradie business coaching that addressing physical wellness isn’t just personal – it’s a competitive advantage. When you’re energised and focused, you make better business decisions, deliver higher quality work, and can scale your operations more effectively.
