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Eating healthy during a busy nursing shift can be challenging. According to Nurse.com, many nutrition experts say that nurses don't eat enough during work. Kristen E. D'Anci, Ph.D., a researcher at Tufts University in Massachusetts, says that low glucose levels affect short-term memory and concentration.
Too often, nurses find themselves skipping lunch and eating junk food from vending machines. While the initial sugar rush may give some energy, once the sugar is gone, energy levels can plunge. One solution according to Kerry Neville, M.S., R.D. and spokeswoman for the American Dietetic Association, is to pack a lunch with healthy items that contain a certain number of calories, and then eat it at regular intervals during the shift.
A balanced meal includes a combination of low-fat protein, low-fat dairy, fruits, vegetables and whole grains. Read labels and choose foods lower in sugar and higher in fiber when possible. Carbohydrates help supply energy, while small amounts of healthy fats and protein can help prevent feelings of hunger. The Mayo Clinic suggests meals and snacks comprised of whole-grain breads, low-fat yogurt, fresh fruits, slices of lean meats and hard-boiled eggs added to salads.
While a varied diet is best, Kathleen Zelman, M.P.H., R.D., L.D., suggests 10 foods to include in a balanced diet. Most are easy to bring to work or are available in a hospital cafeteria. In addition to the foods mentioned above, nuts such as pistachios, almonds, walnuts and pecans contain healthy fats, fiber and antioxidants.
For portion control, measure out portions or purchase premade snack packs. Berries are low in calories and high in antioxidants, fiber and phytonutrients. Most varieties are available year-round frozen or fresh. Beans can be added to soups or served on the side and are rich in insoluble fiber, which helps lower cholesterol. Sweet potatoes contain calcium, vitamin C and potassium and are easy to microwave.
Even if it’s just for a few minutes, take time to sit down in the break room or cafeteria and eat a healthy snack. Drink plenty of water and make your health a priority. Just a few minutes eating nutritious foods can provide the physical and mental energy needed to make it through long shifts.
References:
Domrose, C. (2010) Right diet helps nurses keep minds stable throughout busy shifts.
Mayo Clinic (2010). Healthy breakfast: quick, flexible options to grab at home.
Web MD (2010). Ten everyday superfoods.
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