Nurses do not always have the time to eat the healthiest of meals. Whether
you’re working all night and are too tired to eat, or you’re working a busy
twelve hour shift; taking care of your nutritional needs can be a real
challenge. At work, you cannot always take time away from patients in need, no
matter how hungry you may be. That is when quick snacks from vending machine start
to look rather appetising.
Skipping
meals or substituting unhealthy snacks will not provide the fuel you need to
meet the demands required for nursing. Eating well can help you live better by
preventing diseases and other medical conditions; and also help to relieve
stress. Here are some healthy eating tips designed for busy nurses.
Think
Whole Foods, Not Deprivation
Luckily,
it’s not difficult to give your body the nutrition it needs to run efficiently
and then you will have more energy and generally feel better. Good nutrition
does not mean depriving yourself of all your favorite foods. It is about adding
more whole foods into your everyday diet and enjoying the less healthy options,
such as doughnuts, chips and caffeine drinks, as occasional treats. The less
you consume these treats, the less you’ll crave them.
Keep
Blood Sugar within Normal Limits
As
a nurse, you know that missing meals can cause a drop in your blood sugar
level, which can make you even more hungry, irritable and fatigued. When that
happens you are more likely to eat anything that is easily available for a quick
energy boost. In extreme conditions, if you don’t eat, you could become light
headed and disoriented, which is obviously not the best condition for a nurse.
Try
to keep blood sugar levels stable throughout your workday by planning ahead for
your nutritional needs. Stock up on apples, low-fat cheese, dried fruit and raw
nuts, such as almonds and walnuts. Pack moderate portions to snack on before
you get too hungry. Remember that fruits, especially dried fruits, have a sugar
content of their own, so do not overdo it or your glucose level could rise
again. Balance fruits with protein from cheese or nuts. Focus on high-fiber
snacks, too, such as rice cakes, oranges or berries.
Don’t
Eat One Big Meal a Day
Saving
the bulk of your calories for one large meal is not the best eating strategy.
Your body can’t handle too much food at a time, so it’s better to divide your
food intake into regular intervals throughout the day. For many nurses, eating
six small meals a day would make them feel better than one or two large meals
and snacks.
Add
Colour
Colourful
foods are generally higher in nutrition. For variety and optimum health, aim
for three colours in every meal. Aim for two servings of fruit and three
vegetable servings each day. Pack a big salad for your lunch or dinner at work,
for an easy way to add colorful veggies to your diet. Prepare a large bowlful
of salad on your day off and you’ll be ready for quick meals throughout the
week.
Avoid
Processed Foods
Processed
foods are easy to prepare, but usually high in sodium and fat. They often
contain preservatives and hidden sugars, as well. Skip the aisles of packaged
and canned foods and make your own basics from scratch. Brown rice, prepared
dry beans and whole-grain pasta can fill you up and prevent you from
overeating. The fibre is good for your digestion and blood sugar, too.
Create
a Healthy Food Zone
Encourage
nutritious eating with co-workers by establishing a “healthy food zone,” where
only healthy food is allowed. It is too easy to overdo it on biscuits, cakes
and other treats brought from home, and given by grateful patients, so make a
pact that only healthy foods will be brought into the workplace.
Take
Small Steps
Changing
eating habits takes some planning and effort, but it’s not difficult. Every
small step you take adds up to new, healthy, lifelong behaviors.
Start
with bringing salads and healthy snacks to work.