Regardless of
whether we are eating a meal at home, at a sit down restaurant, or at a fast
food drive thru, there are healthy choices available. The healthier choice may not always be
obvious, but now there are requirements that nutrition information be available
on all menu items. As a nurse, you
should maintain proper nutrition all day and every day.
Breakfast Options
When preparing
for a day, it's vital that a healthy breakfast is part of the preparation. Breakfast revs up the body for the day and
gets the metabolism going. Some healthy
breakfast choices:
- Oatmeal is always a great option. It adds fiber to keep you full, and has nutrition that a body needs to make it through the day. Pair oatmeal with some blueberries and a cup of milk, and you has just done your body good.
- Eggs are a good source of protein. They can be a healthy part of breakfast; it's often what is added to them that can make them a poor choice. Many people cook their Eggs in a huge amount of butter that just made a healthy food, very high in calories and fat. Cook eggs using a cooking spray or in a none stick pan. Avoid adding butter or cheese. To spice up the flavor of eggs, add chopped peppers, or stir in a small amount of salsa.
- Fruit Smoothie- combining yogurt, crushed ice, berries, soy or coconut milk, and 1 tsp flaxseed. Blend all ingredients; it will taste like a coffee house beverage. Combine a smoothie with a piece of toast with Nutella, and you have a complete meal.
Eating breakfast
out is somewhat difficult due to the way most breakfast food is prepared. Lard, grease and butter are often used to
cook eggs, adding extra calories and fat.
However, most restaurants now offer a fit and a healthy menu section for
breakfast. Yogurt and fruit are the best
options. Eggs are going to be prepared
in butter or grease unless otherwise stated, so not the best option there. Beware of those monster sized biscuits; they
can have almost 1000 calories in one, depending on how it's prepared.
Related: What is Food borne Sickness and what are Statistics?
Lunch Options
Many people
are busy throughout the day, and skip lunch.
That is not a good idea, skipping meals lowers the metabolism, and can
create spikes in blood glucose levels.
If you are on the go, super busy, you could opt for a meal replacement
bar or shake to tide you over. Another
option is to carry some raw vegetables in a baggie to eat on the run. In the event you do have time for at least a
short sit down lunch, some options are:
- Salad- however, depending on where you are eating, keep in mind salads are not always as healthy as one might think. Add ins such as croutons, and cheese can up the calorie content. Dressing can be a huge calorie addition, as well as fat. Opt for a vinaigrette type dressing, and order dressing on the side. Many restaurants literally smother the salad in high content fat dressings.
- Grilled chicken sandwich- grilled chicken on a whole wheat bun is a great source of protein and fiber. Order, with mustard in place of mayonnaise and save calories and fat.
- Baked potato- careful on this one, the custom dressing for a baked potato can be so high in fat and calories that it can equal a double cheeseburger. Baked Potatoes with salsa are great, and leaving out the butter and sour cream makes this a healthy choice.
Dinner Options
Dinner at home
can be a great time to catch up on the day, and find out what family members
are up to.
- Cooking chicken in the crock pot is a way of getting dinner cooked and ready without a lot of work. Toss in some fresh peppers, onions, and carrots to make a stew. Pair it with a salad or some whole grain rice and you have a complete meal.
- Making a taco bar for dinner can be fun for the family, and it does not have to be unhealthy. Use mini taco shells, lettuce, and tomatoes can make great toppings, and using ground turkey, lean ground beef, or even finely chopped chicken can be a healthy alternative to high fat tacos.
A good thing
to remember when eating any meal out, is what is being added to the foods
ordered. Butter, cheese, sour cream, and
sauces can obliterate the healthy meal, choice, you, selected.
Snacks can
serve as a great mid day pick me up, however selecting the right snack is the key to not hitting that
mid day slump.
- Almonds & Blueberries- this is a winning combination and will keep blood sugar levels even, which filling you up until the next meal.
- Yogurt with fruit is a good choice, providing calcium and vitamin c.
- Fresh vegetables can take the place of chips, providing the crunch factor.
- Air popped popcorn in moderation is fine, just remember to skip the butter and oils.
- Smoothie shake- mix soy or coconut milk, crushed ice, strawberries, and ½ carton of plain yogurt can make a sweet tasty treat, loaded with calcium.
A sensible
eating plan can be delicious when a little planning is done. Make-ahead snacks and lunches can help you
avoid the fast food drive thru. There
are numerous apps now that provide calorie count, and nutrition information,
right at your fingertips.
Related: International
Nurses Association
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