For many healthcare providers, nutrition may fall by the wayside. If you’re stretched thin, mentally, emotionally and physically, you may not feel you have the time to devote to planning meals and snacks. And if you travel, eating well can be even more of a challenge. At breakfast, lunch, or at the end of a long shift, it may feel easier to hit the drive-through, grab chips out of the snack machine, order restaurant delivery or heat up a frozen pizza.
You deserve better.
Healthcare providers have extensive training and first-hand experience on how nutrition impacts health. Poor nutrition can lead to obesity, heart disease, type 2 diabetes, cancers, stroke, high blood pressure and high cholesterol, among other issues. Further, the human body simply cannot function at peak levels without the right balance of proteins, carbohydrates, fats, water, vitamins and minerals. Although healthcare providers see connections between diet and health among patients daily, they may be so busy that they neglect to prioritize their own nutrition.
Poor Nutrition Can Impact Your Health and Performance at Work and at Home
Here’s a reminder of how deficiencies of macro and micronutrients can impact the mind and body:
| If you’re not getting enough… | You may experience… |
|---|---|
| Protein | Muscle loss, slowed metabolism, reduced oxygen, fatigue, weakness, poor balance |
| Carbohydrates | Hypoglycemia, confusion, weakness, hunger, shakiness, ketosis, nausea, headache |
| Fat | Achy joints, hunger, fatigue, brain fog, dry eyes, feeling cold, hormonal issues |
| Water | Fatigue, hunger, sugar cravings, muscle cramps, high blood pressure, headaches, dry eyes |
| Vitamins | Restless leg syndrome, fatigue, mood swings, muscle weakness, shortness of breath, numbness |
| Minerals | Anemia, fatigue, weakness, brain fog, weakened immune system, shortness of breath, weight gain |
Quick and Healthy Snacks for Healthcare Providers on the Go
Here are some of our favorite nutrient-packed snacks that you can prepare in advance and grab on your way out the door
- Banana with almond butter
- Carrots, bell peppers and hummus
- Yogurt, granola and berries
- Beef, chicken, turkey or bison jerky
- Hard-boiled eggs and ham
- Celery with peanut butter and raisins
- Mixed nuts and seeds
- Sliced apples dusted with cinnamon
- Cottage cheese and fresh fruit
- Avocado toast
- Sardines and crackers
- Cheese and olives
- Cucumber salad
- Salted edamame
- Kale, beet or sweet potato chips
- Ham or roast beef and cheese rollups
- Roasted chickpeas
- Popcorn
- Dark chocolate covered almonds
- String cheese and clementines
Quick and Healthy Meals for Healthcare Providers on the Go
As for healthy meals you can grab and go, try:
- Grilled chicken strips with sides of sweet potatoes and blueberries
- Tuna salad wrapped in lettuce with sides of steamed broccoli and fresh grapes
- Chicken salad on a bed of lettuce with tomatoes, carrots, and balsamic dressing
- Turkey sausage with sauerkraut and apples
- Quinoa, kale, pear and walnut salad
- Egg salad sandwich with cassava chips and bean dip
- Beef tacos with black beans and rice
- Arugula, butternut squash, sunflower seed and goat cheese salad
- Boiled eggs, cheese, cherry tomatoes, sliced cucumbers, nuts and hummus
- Leftovers from the night before!
With a bit of planning, you can ensure your body and mind are well-fueled for the day. Make a list of your favorite snacks and meals, post it on your fridge, and get prepared for the week! You’ll be glad you did.
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