5 Realistic nutrition tips for nurses
Have you ever thought to yourself: just one more task, then I can eat? Only to find yourself with hunger pangs and an empty stomach 6 hours later? How about running on pure adrenaline and the thrill of being busy, only to crash as soon as it’s over?
Or maybe you’ve found yourself the owner of one too many cold cups of coffee - or tea. That meal you packed in and brought into work collecting dust and who knows what else. If any of these situations sound familiar, or if you’ve experienced (insert situation that caused you to skip a meal here)... the good news is you’re not alone!
On any given day as a nurse, especially for the past 1.5+ years, there is simply not enough time to rest, let alone sustain yourself with food. 3 meals and 2 snacks who? 8 glasses of water where? We don’t need to be told that this job is physically and mentally demanding and - let’s be real - exhausting.
You’re either running to your next emergency, making the rounds, overseeing outpatient areas and waiting rooms… the list is never ending! If you are a more senior nurse you’re also managing your staff and making sure that everything is running as it should. You may even be covering someone else’s break!
The point is, with everything that is thrown your way, nutrition is probably the last thing on your mind. We get it! However, we also don’t need to be told as nurses that keeping ourselves healthy and sustained goes a long way. If I hear one more unsolicited piece of advice from diet culture...
We’ve compiled some nutrition tips to help you care for yourself, so you can also care for others and be your best nurse self!
Hydration is KEY
When you work in a high intensity environment/job, staying hydrated is super important. Drinking water is one of the simplest ways you can show your body some love and keep yourself going. An adequate, steady intake of water throughout the day can help reduce headaches/migraines, help you feel less fatigued and keep everything - yes everything - regulated.
You can incorporate water throughout your day by making it a point to stop at the water fountain for a quick sip in between patients. Even better, carrying a reusable water bottle of some kind helps you make sure you always have a drink of water on hand. While water is ideal, we recognize that sometimes you’ve got to do what you’ve got to do. Coconut water and electrolyte based drinks can also help you stay hydrated, but be sure to have it in moderation especially if you are sensitive to sugar.
Limit Your Caffeine Intake
Maybe it’s a good thing that your cup of coffee turned cold after all? Well, eliminating caffeine and even limiting it is just not realistic. Especially when coffee chains and machines are a dime a dozen. It’s hard to resist the aroma of coffee - even the watered down stuff - when you’ve been working for hours on end. If you’ve got an early morning shift, we especially feel your pain.
While that nice warm (or iced!) cup of coffee is in your hands, it’s hard to say no. Coffee and caffeine in general can increase alertness and boost your energy/concentration, the drawbacks can quickly take you from feeling great to feeling not-so great. Especially on an empty stomach (just take our word on this one - trust)!
Try this: for every cup of coffee you have, try to incorporate a decaf beverage or green tea. That way you can still enjoy your cup of joe while making sure to balance it out with other drink options.
Give Meal Prep a Try
Meal prep has become mainstream, and with good reason! Like any new habit or routine you incorporate, it may take meal prep a while to stick. Once it does, you may find that meal prep can come in clutch - especially on those days where you don’t have time to go to the cafeteria, hit up your favorite food spot, or even meet your (insert your fav restaurant delivery service here) courier downstairs.
There are tons of ways to save time and money, while having tasty meals and snacks on hand. You can even recreate your favorite takeout recipes at home! A quick search will generate millions of results but some great resources include Budget Bytes and Work Week Lunch. Taking up a craft like cooking at home can also ease stress and help you release some tension!
If you live with family, friends or a partner, you can lean on them for support. If your off days are limited, prepping food for the week can be a great bonding activity and a way to catch up with each other while working on the same task.
When All Else Fails - Eat Wherever and Whenever You Can!
At the end of the day, maintaining an eating regimen and getting nutrients in can be a lot of work. It can be frustrating when there are all these rules around eating. Don’t eat after 9 p.m., lunch should be your heaviest meal, breakfast is the most important meal of the day, etc. All of that goes out the window when you are literally saving lives.
Yes, nutrition and maintaining a healthy diet is important. It is not, however, supposed to be stressful. Nor should any one of us be striving for perfection or unattainable standards. The reality is that sometimes, your body will ask for food at odd hours of the day. Especially if you have a fluctuating schedule. Sometimes, you may order takeout for every single meal. Or help yourself to whatever is in the break room that day.
Be Kind to Yourself
Be sure to always give yourself grace and go easy on yourself. Build and incorporate healthy habits when you can. For the times you can’t, try not to beat yourself up about it. The goal should be to keep yourself from going hungry or experiencing all kinds of pains due to dehydration.
Try to come up with some easygoing rules to start, like having a piece of fruit every day or having one green thing with each meal. Then go from there! Grab a nurse buddy and encourage each other to look after your nutrition. Do not try to completely overhaul your eating habits in one day. Or quit anything cold turkey.
Take everything one day and one step at a time. Just as any healthcare setting should be a judgement free zone, the same rules apply to your meal choices.