1. Lean proteins (eggs, chicken, meat, fish)
   
2. Complex carbs (fruit, beans, vegetables (starchy and non-starchy), grains: whole and refined like rice, pasta, corn, wheat, oats, quinoa)
   
3. Healthy fat (olive oil, nuts, seeds, avocado, dairy, etc)
   
4. Fiber (fruits, vegetables, nuts, seeds, legumes)

1. Limit sugar, dried and processed foods
   
2. Snack wisely (and try to bring your own snacks to work, skip the vending machine) 
   
3. snack examples: greek yogurt, nuts, protein bars, fruits & veggies
   
4. Eat whole foods from all colors of the rainbow
   
5. Eat seasonal produce- this is more cost-effective 
   
6. Buy a majority of your food from the perimeter of the grocery store- most of the middle aisles have more processed foods than the outer aisles
   
7. Listen to your hunger cues. If you're hungry earlier in the day than normal for a meal, if you can, listen to your body and eat when you're hungry.

Nutrition Tips for Busy Nurses 

1. Hydration is key - bring a large water bottle to work and keep it filled up
   
2. Set a goal of how many times you want to drink & refill your water bottle during your shift 
   
3. A general hydration goal is to drink half your body weight in ounces each day
   
1. You can get off to a great start by sipping 8 ounces before you get out of bed
   

1. You might need caffeine to stay alert, but try not to overdo it all at once because it can cause an afternoon slump
   
2. Try not to have caffeine at least 4 hours before bedtime 
   

1. Don’t binge on one big meal after not eating for the first half of your day
   
2. If you are unable to eat during lunch because your day has become busy, try to find some time asap to eat
   
3. If needed, eat two healthy snacks instead of one big meal
   
4. Try to eat your heaviest meal in the middle of the day (not right before you go to sleep, whether you work days or nights) 
   

1. If you can, sit down and don’t do something else (multitask) while eating 

1. Try to keep a similar eating schedule on your days off as days on
   
2. Keeping healthy eating habits on your days off will help fuel you for your days working 
   

Eating Healthy on a Budget

1. Get some of your produce from the freezer section. Canned produce is also a great, affordable option.
   
2. Plan your recipes for the week before you go food shopping so you know exactly what you need.
   
1. This helps you to not buy duplicate items since you can check if you have something for the recipe before you leave for the store.
   
3. After you plan your recipes, add the needed ingredients to your list, along with anything else you need for the week- and stick to that list when you're at the store as best as you can, not getting distracted by display items you don't need.
   
4. Buy store brand items whenever possible- they're often almost identical to the name brands but much less expensive.
   
5. Avoid prepackaged items in the produce aisles. Precut and prepackaged items are priced higher because of the added convenience. 
   
6. Batch cook large portions of a meal. You can even double a recipe and freeze the leftovers.
   
7. Buy whole foods. (Example: Block cheese is more affordable than shredded cheese. Oats are cheaper per serving than most processed cereals.)
   
8. Buy cheaper cuts of meat. (Cheaper cuts can be just as tasty if cooked accordingly. They go great in casseroles, soups, and burritos.)
   
9. Pack lunch to bring to work. Pack lunch for your family to bring to work/school.