February 8, 2022
Most healthcare professionals work abnormal hours, every day. Whether you’re working nightshift, mid-shift, or 24-hour shifts as an MD, this doesn’t leave much time for mindful eating and snacking.
With such an important job, it's important to eat for energy. Being prepared with healthy, convenient snacks is essential to carry you through the long hours.
Below, we list healthy and easy nurse snacks for long shifts.
1. Greek Yogurt and Fruit
Get your daily dozen while snacking through your 12-hour shift with an array of fresh fruit. Grapes, strawberries, apples, melons, and pineapples are all accessible healthy fruits that pack easily.
Not only are these fruits packed with antioxidants, but they are also high in water content, and they're healthy snacks to buy when you're in a pinch.
Just make sure to buy organic as much as you can.
2. Nuts and Seeds
Nuts offer a much-needed energy boost during long shifts. You only need a few to feel full and they’re packed with protein, essential nutrients, and healthy fats. Some of the best nuts to reach for include:
- Almonds: They're a good source of healthy fats, vitamin E, and magnesium.
- Walnuts: An excellent source of manganese, copper, and magnesium.
- Cashews: A delicious and versatile snack that works well with sweet and savory flavors.
- Macadamia nuts: Low in carbohydrates and can regulate blood sugar levels.
For convenience, you can always opt for nut butter packs instead of raw nuts. They're compact enough to stash in your pocket for a quick snack between consultations.
3. Veggies and Hummus
If you want to incorporate more fresh, organic vegetables into your diet, there’s no better way to do so than with diced veggies delivered via a creamy, delicious dip.
Hummus is healthier than ranch or blue cheese as a dip, and it’s easy to make too. Combine chickpeas, olive oil, garlic, and tahini. Typically, two tablespoons or so of hummus is a good portion size for a snack.
As for the vegetables, you can pack bell peppers, cucumbers, or carrots depending on your preference. Or you can bake some pita chips to fulfill those savory cravings and use them as a conduit for your hummus dip.
If you don’t have the time to slice and dice your vegetables before your shift, consider preparing them ahead of time either on your off-days or on the weekends, so that they’re ready to pack and go for work. This is one of the best snacks for healthcare workers.
4. Hard-boiled Eggs
Eggs are an excellent source of protein, highly nutritious, and super easy to prepare. Once boiled, peel and season eggs before packing so you can eat them whenever you need a snack on your shift.
Another benefit of snacking on eggs is that they are not only filling, but they can help to raise your good cholesterol, also known as high-density lipoprotein (HDL).
5. Snack Bars
Although snack bars get a bad rep (and there are a lot of horrible snack bars out there), there are a few good options as well.
When choosing a snack bar, make sure it doesn't have any artificial ingredients. Try to keep it to less than 8 grams of sugar and ensure it’s made from natural ingredients such as nuts, seeds, dried fruit, natural powders, and syrups.
Anything more than 200 calories in a bar is more of a meal replacement than a snack, and it could benefit you if you haven't had time for lunch.
6. Rice Cakes
Basic salt-free rice cakes are one of the most versatile and healthy snacks for night shift nurses. You can top them with various toppings, from avocado to hummus, peanut butter, protein butter, or even a protein spread.
7. Mini Muffins
Look for a good veggie or fruit muffin that is filled with wholesome ingredients like nuts, seeds, oats, and dried fruit. Whether you have a sweet tooth or love bread, these are a great option to try. And there are a lot of delicious and healthy frozen muffins available for you to re-heat and pack for work.
8. Sticks, Sticks, Sticks
Turkey sticks, beef sticks, and string cheese sticks are typically low in fat and high in protein, making them a quick and satisfying snack for those long, hectic shifts when you only have a little bit of time to grab something.
For those who are lactose-intolerant or vegan, you have plant-based cheese sticks and vegan jerky brands that you can try.
9. Popcorn
Popcorn is the ultimate grab-and-go snack, especially if you’re calorie-conscious. Plus it’s a great alternative to crisps when you need a savory snack because popcorn is high in fiber and beneficial antioxidants.
10. Stay Hydrated
Another important aspect of preparing for a 12-hour shift is to stay hydrated. Make sure that you have enough water to sip on while going from patient to patient. Some people prefer milk and if that’s you, make sure to invest in one of those small milk carton packs. Coconut or soy milk are good alternatives to cow's milk if you enjoy snacking on milk but are intolerant to dairy.
Fruit and vegetable smoothies are full to the brim with goodness and provide sufficient nutrients as well as hydration.
Boost Your Brain and Body
Making healthier choices today will give you a healthier body and mind tomorrow. These healthy snack ideas work for both day and night shifts - whenever you need a boost in energy and focus. You can cycle through them according to your needs and preferences, plus they’re healthy and tasty as well.
Now, if you're looking for a convenient place to stash your snacks, shop our versatile nursing bags or go for some scrub joggers with handy pockets.
