I am always excited about the shifts when celebrating a baby shower, a co-worker leaving, or we received great survey results from patients; the food is fantastic and usually not good for you. We, as nurses, generally speaking, eat horribly. Now don’t get me wrong I have seen the nurse who brings in the prepacked meal of cherry tomatoes, baby carrots, and almonds. I don’t eat this way, and I know a lot of people who also don’t eat this way either. So this article is going back to basics because sometimes we need a reminder.
Protein
In my General Biology course taken so many years ago, I remember my professor told us “70% of the time its a protein”. Protein is an essential nutrient. Protein breaks into amino-acids that are used in the body for several different processes, including tissue development, muscles movement, and transport of other nutrients. Protein is not the first energy source that’s used. Protein can be used for energy, but this is usually after carbohydrates and fats. Protein will help you feel full. For a person on the go, protein is necessary.
Carbohydrate
There are two types of carbohydrates the good and the bad, the longer acting and the simple sugars that give you that burst of energy than the crash. The good carbs are the beans, grains, oats, fruits, whole wheat, and sweet potatoes, they are usually lower in calories, and are complex sugars that take longer to break down, therefore, last longer and provide a steady release of energy and make you feel fuller longer. The bad carbohydrates white paste, white bread, white rice, processed sugars, donuts, muffins, and potatoes, are the simple sugars. The bonds in these foods break down quick leading to a spike in blood sugar, hunger sooner, and a sugar crash. These items usually have added sugar and are higher in calories.
Vitamin and Minerals
Vitamin and minerals are vital nutrients that help with all processes in your body. To break them down in there jobs and usefulness could be described in a few different articles. They help with alertness, immune system, muscles, skin, there is not a body function that doesn’t need vitamins and minerals. They are also found everywhere, fruits, vegetables, and several other foods, whether naturally there or fortified like our bread. In well round diet, a typical person would need to need supplements, for women trying to get pregnant, or someone deficient does to lifestyle, such as vitamin D in night shifter, or other reasons, please speak to your physicians regarding supplements.
Water
So, so, so important. Water hydrates you, flushes your organs, helps with organ function, body temperature, it does so much. There is a reason when you go to the emergency room; they initially give patients fluids. We don’t as a population drink enough water, and I am not talking about fruit juice and soda, I mean water. Caffeinated drinks such as coffee and tea usually consist of mostly water, but also caffeine is a diuretic. Sodas and fruit juice include so much sugar. Although these drinks may help some with hydration, water is the best remedy.
I will be the first to admit my diet is an ongoing trial of eating right and eating whatever I could get my hands on, but going back to the basics and remembering what is essential helps benefit us all. So everyone, go drink some water, and what has been your biggest diet problem as a nurse or a nursing student?
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