Those working in fast-paced work environments, such as ones within the healthcare profession, don’t always have the opportunity to take lunch breaks. So, we thought we’d put together a list of some quick and healthy snack ideas, that can help you keep your energy levels up at work.
What should my diet be made up of?
A balanced diet generally contains food from each of the following groups:
It is recommended that a person should eat at least 5 portions of a variety of fruit and vegetables every day – which isn’t as hard as you think. These can be canned, dried, fresh, frozen or juiced.
A portion is:
- 80g of fresh, canned or frozen fruit and vegetables
- 30g of dried fruit
- 150ml of fruit juice or smoothie
With that in mind, here’s our list of snack suggestions.
- Greek Yoghurt
All yoghurts are excellent sources of protein and calcium. However, what distinguishes Greek yoghurt is that besides its thicker texture, it also contains twice the protein content of regular yoghurts, along with probiotic cultures. This can be paired with granola, fresh fruit or seeds for extra health benefits.
- Hard boiled eggs
Eggs are a good source of vitamin D, B6, B12, selenium and minerals. In addition, one hard boiled egg contains around 6g of protein and only 75 calories. So, this is a great option to satisfy hunger on the go.
Of course, not everyone loves hard boiled eggs, (or the smell that usually accompanies them), however, nuts are another good source of protein. Ideal choices include raw almonds, cashews and pistachios. For higher nutritional quality, try to avoid those that are honey roasted or cooked in oil.
Made of chickpeas, tahini and olive oil, hummus is a popular savoury snack and can be paired with carrots, bread sticks, celery and pepper slices for added health benefits.
- String Cheese
String cheese is an easy and portable go-to snack, so it’s a great choice for nurses. It’s low in calories and is a lean protein, so it will help you feel full without having consumed many calories. One serving contains around 71 calories and 7 grams of protein.
- Deli Roll-ups
Another quick and great source of protein. Turkey is one of the healthiest lean meats so try to opt for this if possible. One serving can offer up to 18 grams of protein. For an extra protein boost, roll the turkey slice around a stick of string cheese.
- Skinny popcorn
Popcorn may feel like it’s only for movie nights. However, it can be a healthy, quick snack on the go. ‘Skinny pop’ is one of the most popular brands of healthier popcorn and is free of gluten, cholesterol trans fats, preservatives and GMO’s. Not to mention, it’s only 39 calories per cup.
- Protein / Granola Bars
The average protein bar contains 5-10 grams of fat, 25-35 grams of carbs and 5-10 grams of fibre. In addition to this, protein bars are a good source of micronutrients such as iron, vitamin B and calcium. Granola bars can also be a good source of fibre and protein to help curb cravings and is popularly paired with oats.
- Fresh Fruit
If nothing else, make sure to have some fresh fruits. Apples and bananas are good choices and can be paired with peanut butter to keep hunger satisfied for longer.
It’s essential not to forget your fluids too. It is recommended that you should have at least 6-8 glasses a day. However, you should avoid energy drinks and too much caffeine. Try to opt for water to stay hydrated throughout the day and if you need something more exciting, consider adding cucumber or lemon to the mix.
As a nurse, it’s important to take care of others, but also yourself!diethealthcarehealthy foodnursessnacksstaying healthy