Fuel Your Day: Quick and Delicious Ways for Nurses to Boost Protein Intake on the Go!

If you’re busy on your lunch break and lack time, you might decide not to eat a full meal or rely on microwave meals to get through the day. However, fast-minute meals and vending machine snacks may not be the best way to stay full in the long run because of their high salt content.

So, how can you feel energized throughout the day if you don’t have enough time to make healthy meals? Learn how to add protein to your diet without sacrificing time and energy.

Add Foods That Contain Extra Protein

One of the best ways to add protein to your diet is to incorporate different types of protein-rich foods into the mix. A common misconception is that protein comes from meat when vegetables, beans, and nuts can also be good protein sources for sustained energy on long shifts.

Here are some protein-rich foods that can give you an energy boost:

Chickpeas, lentils, black beans
Walnuts, pumpkin seeds, peanuts
Chicken, turkey, pork
Milk, yogurt, eggs
Salmon, tuna, mackerel

Incorporating these ingredients into a meal may require creativity if you’re not used to eating these foods. One strategy is to create a plate of foods that you like to eat, such as a veggie or fruit plate, or mix up different meats, cheeses, and sweets to make your charcuterie board as a side with your main dish so you don’t wind up hungry hours later.

Below are some examples of adding the listed foods to popular dishes. Use these ideas to help you brainstorm other ways to stay full longer.

Have Snacks Ready on the Go

Snacking throughout the day can provide benefits such as curbing your appetite, providing extra energy, and maintaining adequate nutrition.

To feel fuller, try limiting snacks that are high in saturated fats and sodium. Instead, look for snacks that are nutrient-rich and tasty.

The Nutrition Source from the Harvard T.H. Chan School of Public Health lists examples of snacks that satisfy different taste preferences:

Crunchyraw vegetable sticks, nuts, seeds, whole grain crackers, apple
Creamycottage cheese, yogurt, hummus, avocado
Sweetchopped fresh fruit, dark chocolate
Savory/Saltycube or slice of cheese, roasted chickpeas, a handful of nuts, nut butter

A good piece of advice is that if you’re not sure what to snack on, choose something high in fiber and water to satisfy your hunger. These include foods like hummus, avocado, popcorn, and smoothies.

Use Protein Powder as a Convenient Option

Maybe you’re in a hurry and don’t have time to take out extra ingredients. That’s where protein powder can come in handy.

Although most foods contain enough protein to keep us full, protein powder can be a convenient way to get the energy you need to stay motivated and focused.

Nurses with busy schedules can sneak more protein into their diet by adding protein powder to smoothies, yogurt, and oatmeal. Natural sweeteners such as agave nectar, honey, or fruit can be added to reduce the powdery taste that usually comes with protein powder brands.

Takeaway

Consistently staying full is challenging, so finding ways to boost your protein intake deserves praiseespecially for nurses who rarely get a chance to rest. Your body needs fuel to recharge and relax, so take time to discover how to nourish yourself physically and mentally so that your future self will thank you later.

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Karie Pinnix

Karie Pinnix is a public relations strategist and freelance journalist with experience writing content for print and broadcast platforms and creating branding development with start-up companies. She’s written about topics like college nightlife, community organizations in Mississippi, and the nurse shortage during the COVID-19 pandemic. When she’s not working, you can find her exploring nature, catching up on reading, or traveling to the nearest beach.