Healthy Food Swaps
Importance of Fueling Your Body Properly
Being a nurse means being on the go during your shift. It's important to fuel your body properly with nutritious items, while not cutting yourself short on convenience. Eating crackers and a juice during a 12 hour shift isn't healthy for your body. If you're looking for healthy grab and go options, see the list below.
Meal/Snack Swaps
- Protein bars → hard boiled eggs
- Naturally sugar free, source of protein, inexpensive
- Soda → sparkling water
- Chips → Popcorn
- Microwave or pre-made. Less calories, still salty, inexpensive
- Dessert → coffee w/ cream
- Reduces sweet tooth, can indulge in flavored creamer for less money than regular desserts.
- Deli meat → boneless, skinless chicken breasts
- $2/lb, chicken has fewer calories, less sodium, no preservatives
Fast Food
Fast, Convenient Food in the US
Hitting the drive-thru for breakfast, lunch, or dinner seems convenient for you and your family, but it comes with consequences. Fast food meals have higher concentrations of fat, sugars, and calories compared to preparing a meal at home. Fast food isn't always bad; it's all about consuming in moderation. See the chart below for healthier swaps at popular fast food restaurants.
This | Not That
Chick fil a:Grilled Nuggets (8): 130 calories, 6 g fat, 610 mg sodium, 5 g carbs, 13 g protein ($4.99) | Spicy Chicken Sandwich: 460 calories, 19g fat, 1600 mg sodium, 45g carbs, 28g protein ($4.49)
Wendy’sJunior Hamburger: 250 calories, 11 g fat, 420 mg sodium, 25 g carbs, 13 g protein ($1.09) | Baconator: 960 calories, 66g fat, 1540mg sodium, 36g, carbs, 57g protein ($6.49)
ChipotleSteak Soft Tacos (3): 560 calories, 15.5 g fat, 1,570 mg sodium, 68 g carbs, 36 g protein ($9.50) | Steak Salad: 1,305 calories, 76.5 g fat, 2,880 mg sodium, 117 g carbs, 47 g protein ($9.50)
DunkinWake up wrap (egg & cheese): 190 calories, 11 g fat, 400 mg sodium, 13 g carbs, 8g protein ($1.99) | Sausage, Egg & Cheese on croissant: 710 calories, 52 g fat, 1120 mg sodium, 42g carbs, 21g protein ($3.69)
McDonaldsClassic Cheeseburger: 300 calories, 12 g fat, 400 mg sodium, 13 g carbs, 8g protein ($2.19) | Double Quarter Pounder w/ Cheese: 750 calories, 44g fat, 1210mg sodium, 42g carbs, 47g protein ($7.99)
Taco BellChick Soft Taco Fresco Style: 150 calories, 6 g fat, 470 mg sodium, 16 g carbs, 10g protein ($2.19) | Beef Fiesta Taco Salad: 420 calories, 20g fat, 920 mg sodium, 41g carbs, 19g protein ($5.59)
Tips
- Avoid fried toppings. Add raw vegetables.
- Opt for healthier sides such as salad or fruit instead of fries.
- Limit sauce use. Each sauce adds 60-120 calories.
- Choose whole grain or lettuce buns when available.
- Order on mobile apps if possible. You can see the nutritional info breakdown.
Dieting
Want to lose weight?
There are plenty of weight loss trends that claim to work. We have broken losing weight and becoming healthier down into 6 easy steps.
- Eat protein, fat, vegetables, and carbs. Below is the estimated daily intake.
- https://interstaff.instructure.com/courses/357/pages/dieting?module_item_id=2838
- Exercise. This includes weight training and cardio.
- Eat more fiber. Fiber aides in stabilizing blood sugars and preventing chronic illness.
- Eat mindfully. Eat slower, curb cravings and "bored" eating, and cook colorful foods to make meals more enjoyable.
- Stay hydrated. Drinking water helps reduce food intake and increases fat burning.
- Sleep at least 8 hours a night. Not getting enough sleep is linked to obesity and can negatively affect hormone levels.
If you are looked for a tailored diet, work with your primary care physician or nutritionist.