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Maintaining a healthy diet can be challenging for nurses due to the demanding nature of their jobs and irregular schedules. However, proper nutrition is essential for staying energized and providing top-notch care to patients. In this guide, we will explore eight practical tips to help registered nurses eat healthily and feel their best throughout their shifts.
Healthy eating is crucial for nurses and doctors due to the demanding nature of their jobs. Proper nutrition fuels their bodies, supports mental clarity and enhances overall well-being, enabling them to focus and feel their best as they provide exceptional patient care.
Healthcare professionals often face irregular hours, high-stress environments and limited access to healthy food options, making it difficult to maintain a balanced diet.
By planning ahead and making informed choices, nurses can ensure they get the nutrients they need. Here are some strategies to prioritize nutrition:
Starting the day with a nutritious breakfast is essential. Options like overnight oats, Greek yogurt with fruit or a smoothie packed with greens and protein will help you kickstart your day with energy.
One effective strategy is to bring your own snacks to avoid unhealthy options available at work.
“I like to pack quick snacks that I can eat throughout the day. Snacks like seeds, nuts and hummus are great. Fresh fruits and veggies that I cut up the night before are my fuel for a 12-hour shift. I avoid the cafeteria because it’s tempting to want the fried food when you’re on your feet all day!” Holly Vu, RN (@nurse_hollyvu).
After a long shift, quick yet nutritious meals are key. Quinoa salads, stir-fried vegetables with lean protein and hearty lentil soups are delicious ways to replenish your body.
“Prepare for the day or week ahead. For those who have the luxury of a day off, use that to meal prep the healthy meals you enjoy & bring to work. A reliable lunchbox with a work day's worth of nutritious lunch & snacks is better than being at the mercy of the cafeteria or patient snack drawer.” Dr. Ben Abebe
To avoid impulse buys, create a grocery list based on your meal plan. Focus on whole foods, such as vegetables, fruits, lean proteins and whole grains. Shopping the perimeter of the store can help you make fresher, healthier choices.
Proper hydration is crucial for sustaining energy and focus. Aim to drink at least 8-10 glasses of water a day. Carry a refillable water bottle to ensure you can hydrate throughout your shift.
Hospital cafeterias often have healthy choices. Opt for salads, grilled proteins and vegetable sides. Avoid fried and processed foods to maintain a balanced diet.
When fast food is the only option, choose grilled over fried items, side salads instead of fries and water instead of sugary drinks. Many fast-food chains now offer healthier menu items.
Supplements can help fill nutritional gaps but should not replace whole foods. Consider them if you have specific dietary restrictions or nutrient deficiencies.
Vitamins like B12, D, and C, along with minerals like magnesium and calcium, are crucial for energy, bone health and immune support. Consult with your healthcare provider before starting any supplements.
Stress and fatigue often lead to emotional eating. Recognize your triggers and find healthier ways to cope, such as taking a walk, meditating or talking to a friend.
Swap out unhealthy snacks for nutritious alternatives. For instance, replace chips with air-popped popcorn or fruit slices and try a few squares of dark chocolate instead of a candy bar.
Deep, restorative sleep is crucial for any healthcare professional. Consuming foods rich in tryptophan, magnesium and melatonin, like almonds, turkey, and cherries, can help promote restful, high-quality sleep. Adequate sleep also plays a vital role in nurse skin care, as it helps the skin recover and rejuvenate.
Post-shift recovery requires nutrients that support muscle repair and replenish energy stores. Focus on protein-rich foods, leafy greens and complex carbohydrates to aid recovery. Including a healthy snack like a handful of nuts or a healthy food option like a smoothie can also support your recovery.
Incorporate quick exercises like stretching, yoga, or short cardio sessions into your routine. Even 10-15 minutes of physical activity daily can make a significant difference to your health and how you feel.
Wearing comfortable and functional apparel, like Medelita scrubs, can enhance your ability to stay active throughout the day. These high-quality pieces move with you and keep you comfortable during long shifts.