Healthy Snacks for Nurses
On my unit right now, four of my fellow nurses are pregnant. They all have gestational diabetes. That’s right. All four of them. And they each admitted that the diet they are being told to follow is going to be a bit of an adjustment from the way they have been eating. Especially when it comes to snacks at the workplace.
Soda pop. Candy bars. Doughnuts. Pastries of all kinds. Ice cream. Coffee drinks. Energy drinks.
Somehow, nurses don’t choose healthy snacks, most of the time. It’s an ironic fact, well known within the profession, that most nurses are not healthy people. Busy, stressed, putting their own health last on the list, nurses tend to eat quickly, usually choosing calorie-rich foods for quick energy.
Because we are so busy, eating well at work is a challenge. We need food that we can grab in the five or ten minutes between emergencies, things that allow us to chart with one hand and eat with the other. Here is a list of ideas that combine ease of eating and healthy choices.
Carrots and ranch. Baby carrots work best for this, since they are smaller and easier to throw into a baggie. Put the dip in a small reclosable container designed for lunch boxes, and you are good to go. (If you are feeling bold, try peanut or other nut butters instead of the ranch. It sounds crazy, but it’s really quite good!)
Corn chips and hummus. I prefer the big “scoop style” corn chips, but the classic smaller ones work well too. If hummus isn’t your thing, try guacamole or salsa.
Celery and peanut butter. This good old classic snack style works great. Pre-fill the sticks of celery with peanut butter and put them in a container rather than a baggie, for maximum ease of eating and minimum mess.
Raisins. Or craisins, or dried pineapples, or any sort of dried fruit. Try each alone, all together, or judicious mixtures, as you prefer. Keep in mind that this is a high carbohydrate snack and is best enjoyed in small servings.
Herbal tea and pretzel sticks. This may not be feasible in every workplace, but you can bring a thermos bottle of premade tea even if you have no way to heat water at work. if you want a little more protein, add in some cheese chunks to eat with the pretzels.
Apple slices. I find that if I slice the apples beforehand, I am far more likely to actually eat them. If the browning bothers you, throw a splash of lemon juice over the slices before you put them in the bag or container. (Or throw the lemon juice in with them and let the motion of your walking do the tossing for you.)
Apple halves filled with peanut butter. Do this ahead of time, so that you don’t have any excuse. The peanut butter will also keep the cut edges from browning, for an added bonus. If peanut butter isn’t your thing (or if you are allergic), Nutella™ makes a decent substitute. Just don’t put this in the apple ahead of time, or you will have a runny mess!
Dark chocolate. One or two squares. This isn’t meant to fill you up, but to give you a pick-me-up.
Applesauce. I love the individual serving-size containers and get them cheap at discount grocery stores. They are also available in various flavors if you like that better. Just be sure to pack a spoon!
Greek yogurt and granola. Keep this separate until you are ready to eat it or the granola will get soggy. You can buy little cups with granola in one half and Greek yogurt in the other, or you can go the cheap route and buy a large container of your favorite yogurt and a box of granola and divide them up into reusable containers and sandwich baggies.
Blueberries and quark. Again, keep them separate until you are ready to eat. Quark is an unsweetened dairy product similar to Greek yogurt, but creamier and more tart. For a full meal, add some granola. This is such a delicious and filling snack!
Bananas and peanut butter. Throw a banana and a prepackaged cup of peanut butter in your bag and you’ll be good to go for hours. Just remember to take a table knife or other utensil to get the peanut butter out of the cup and onto the banana.
Strawberries and sea salt chocolate. Fresh strawberries are best. But I also love strawberry pudding, preferably homemade. And while any kind of sea salt chocolate works, I love the European brands from Aldi or Lidl.
Pretzels and hummus. Simple and satisfying. Grab individual size containers of hummus to make it even easier.
Cheese and grapes. These can even be put in the same container or baggie without affecting each other negatively. And for sure they can be put in your mouth together!
Hard-boiled eggs. Cook a dozen at a time and store the extras in your fridge for the rest of the week. Throw a mayo packet and a salt packet in your lunch box and you have a real treat waiting for you. Or add some turkey, nuts, cheese, or other protein for a real protein boost/pseudo meal.
Deviled eggs and paprika. This works best if you find one of those handy little containers that are designed to hold egg halves. But any small square or rectangular shape will work. (Deviled eggs are hard-boiled eggs filled with egg salad.)
Jerky and cheese. You can use the sticks you find at any gas station. Or buy larger quantities at the grocery store and divide them up.
Sweet bologna roll-ups, with cheese and dill pickles. I learned this one from some Amish friends. Roll up the sweet bologna with a slice of cheese and a dill pickle on the inside. Fasten with a toothpick, and enjoy!
Kiefer. Not a snack food exactly, but a great pick-me-up. Both dairy and non-dairy options are available.
Yogurt smoothie drinks. These little drinks pack a punch. Add a breakfast bar and you have a complete meal (although a little high in carbs).
Protein drinks. Many of these are designed to be meal replacements, which is great when you don’t have time to eat an actual meal. Flavor and quality vary widely, don’t give up if the first one you try isn’t very tasty.
Protein bars. These are my go-to snack/ emergency meal. Shop discount grocery stores to find a wide variety at very reasonable prices.
Unsalted nuts. Don’t get salted nuts, if you’re going to be nibbling regularly. The sodium adds up too fast. Nuts are good for brain health as well as for sustained energy.
Put a few of these in your bag before you head to work and start changing the norms. Nurses can and should be healthy!