Munching Your Way Through A 12-hour Shift: What Nurses Should Eat to Stay Fueled

Out of all medical professions, nursing is undoubtedly one of the most consuming professions that definitely affects both mental and physical health. You need to work long shifts to be a nurse, but these shifts are not necessarily bad. Basically, you'll get a shorter work week and a long weekend to relax. However, it is one of the most taxing jobs. 

It is no secret that long shifts can be exhausting physically and mentally, especially if you work as a nurse or emergency responder. On the other hand, 12-hour rotations are typical in nursing careers, with long shifts accepted as part of the job. Since the work is fast-paced, active, and requires much focus and communication, maintaining energy throughout their shift is essential. 

Therefore, you try everything to stay alert when you're 6 hours into your shift, and the sleep is trying to take you under despite you're on your 3rd cup of coffee. Don't worry; we have a plan that’ll definitely help you survive!

We know that working as a nurse isn’t easy, especially if you are trying to advance your career and devote a lot of time to your job. You might be surprised to know that while pursuing your career as a full-time nurse, you can still upgrade your education by enrolling in direct entry MSN programs online. It means you no longer have to worry about taking a career break to advance your education; you can easily do it while working in a hospital.

Now let's get back to our main topic, which is how to survive a 12-hour shift without fatiguing. Well, we know that as you work a 12-hour shift, you're often in a rush to get to the hospital in the morning, so you often skip breakfast or have little to eat. Due to this, you pick up a bag of chips from the vending machine for an instant boost. You see, that is your first mistake. While chips or Cheetos may give you a temporary energy boost, you burn through it very quickly, and it will sustain you for an hour at most. So, to stay active and healthy, here is what to eat and what not to eat while on your 12-hour shift.

Balancing Your Life

Given your challenging lifestyle, it isn't easy to balance your diet, work, and personal life. Whatever your level of expertise or where you are in getting started, you should come up with a 12-hour meal plan. Caffeine and other sugary food are bound to give you a dose of energy or help keep you awake, but they can only last so long. And having an intake of too much coffee and sugar is bad for your health. A steady energy supply sounds like a more appealing plan, right?

Therefore, ensure that your diet includes plenty of vegetables, whole grains, fruits, and low or dairy products. Or fat-free in the case of dairy, if that is your preference. Make sure to have a small portion of lean meat in your meal, like chicken or fish. Restrain yourself from the intake of saturated fats, sugars, and food high in sodium and alcohol.

However, if you are unsure how much of each food you should eat, a reputable source like the American Council on Exercise can help you. You can easily find an online calculator on ACE’s site that tells you the approximate intake of your daily calories when provided with the information of your gender, age, weight, and height. Then you can decide which foods are healthier or less healthy.

You can make these meals on one of your free days to last the rest of the week. Take advantage of your weekends, and don't let them turn you into a lazy sloth. Being in a compact space for long hours for three to four consecutive days is hardly healthy. So take a walk, visit a park, and visit your friends and family. Be sure to get some fresh air.

12-Hour Shift Munching Plan

To help you plan out a healthy diet plan, here is a healthy meal plan for your long and strenuous hours at the hospital. You can rotate these things, so you don't get tired of eating the same thing. Make sure to seal your prepared food in insulated bags, so it doesn't grow stale and prevents mold from growing on them.

A good breakfast is essential

The importance of breakfast cannot be overstated. In fact, your breakfast can kickstart your day on the right note. Here are some healthy options that you can try:

• Have a mason jar full of Greek yogurt with toppings of your preference (but healthy stuff), such as a sprinkle of chia seeds, chopped-up fresh fruits, or granola. A few swirls of honey can work, too, not to mention they taste delicious!
• An egg is always going to be a part of the breakfast course. If you don't want to boil it, you can also fry it or poach it. Be sure to eat some fresh fruit or veggies like an apple or carrot. Then top it all with a whole-grain English muffin topped with almond butter! (er, best to eat half of it, munch down the rest on one of your breaks at the hospital)
• Similarly, you can have a lean turkey sandwich with some slices of avocado and a few lettuce leaves, preferably with whole grain bread.

Another Important Meal of the Day (wink, wink): Lunch

Some healthy lunch options are:

• Make a salad with mixed greens and sliced veggies. Add bits of protein like grilled chicken. Add olive oil and spices to the mixture.
• Tuna salad or egg salad along with sliced avocado halves. You can have it with whole-grain toast. If you’re having an egg for breakfast, better to go with the tuna salad.
• Whole-grain wrap filled with sliced veggies, chopped baby greens, a handful of black beans, avocado, and some salsa to top it off.

Last but Not Least: Dinner

Nothing beats some good old spaghetti with chickpea paste, topped with meatballs (chicken or turkey). If you want, you can also try a Turkey burger with a whole-grain or lettuce bun, with some chopped vegetables (you know to keep it healthy). Or have some grilled chicken or lean beef, kabobs, or otherwise with sliced vegetables or mashed sweet potatoes on the side.

Snacks

Nuts are handy if you get hungry in between meals. A packet of string cheese or hummus might also be good. You can also use almond butter. Nurses often experience dehydration. Keep an insulated, refillable water bottle with you. Stay hydrated throughout your shift by drinking eight cups of water.

The Way Forward

Now that you've got the meal plan get cooking or assembling! Maintaining good health is important. Remember that if you become ill, you will not be able to help others. So, keep your health a priority.