Healthy Eating Tips for Nurses

Healthy Eating Tips for Nurses, by Debbie Saunders, Ideal Weight

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.