5 Pre-Shift Snacks or Meals to Boost Your Energy

As a nurse, you never know what is going to come your way during your shift.  Although you have breaks and specific times that are alotted for your meals, but what happens if you can't take your break due to an emergency or someone needing your presence?  It would be wise to eat an energy boosting meal prior to working your shift,  as it will help to boost your mind and body, in addition to storing the energy you need in case you can't eat your meals on time during your shift.

Carbohydrates

Carbohydrates provide large amounts of energy for those who truly need it. Opt for healthy carbohydrates, even if you are worried about consuming too many carbs. Healthy carbs will break down at a slower pace and provide longer lasting energy.  

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Healthy carbs include:

·         Whole grain breads:  Be sure the label reads “whole grain” as the first ingredient to know that you are definitely consuming 100% whole grains.

·         Brown rice: Brown rice can be very filling and will help keep your energy level at your maximum. Be sure to select whole grain brown rice, as white rice does not supply the same health benefits.  You can make a quick mini casserole with some brown rice, fat free chicken broth, and some rotisserie chicken. 

Protein

Protein is essential to the body, as your body can't carry it its normal functions and systems without it.  Forgo the high fat hamburger from the drive thru and stick to lean sources of protein.  Chicken, fish, and turkey are great choices; however, make sure you have it prepared without uneccessary fats, such as certain greases and oils. Grease and oil can overpower and take away the plentiful health benefits that certain proteins have to offer. 

Proteins to snack on include:

·         Hard boiled eggs

·         Chicken (boneless, skinless chicken breasts)

·         Fish, such as salmon or tuna

·         Pork

·         Turkey

Dairy

Dairy is essential to keep your bones healthy for all of the running around and lifting you will be doing throughout your career.  Yogurt is a great source of protein, and you can add a whole grain cereal to give it some crunch. Moreover, an 8-ounce glass of milk with your meal provides enough calcium to get you through those next few hours as well.

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Foods and drinks to eat that contain dairy include:

·         Milk

·         Yogurt

·         Smoothies made with milk or yogurt

·         Cheese

Fruit & Vegetables

Eating fruits and vegetables before work or during work can provide enough energy that can last untill your next break or meal. It not only helps to keep you full, but fruits and vegetables can keep you moving, in addition to boosting your immune system. Be sure to keep fruit in its natural state, such as eating an apple with the skin on it. Fresh is best, therefore, avoid canned fruits. Moreover, try keeping an assortment of washed, chopped vegetables in the frigerator that you can easily grab on the go. You can not only add these vegetables to foods you are already prepping, but they make a quick and healthy snack.

Healthy fruits and vegetables include:

·         Bananas

·         Strawberries

·         Celery

·         Broccoli

·         Blueberries

·         Avocado

Moving Forward

Selecting the right foods before your very demanding work day can directly impact your energy levels for the day; therefore, it is important to spend a little time preparing all of your snacks and meals for your shifts to ensure that you have the maximum amount of energy you need to carry you throughout the day.  

What meals or snacks do you recommend while working a long shift?

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