DiversityNursing Blog

Nursing shifts are no joke; 12 hours (or more) on your feet, juggling patient care, documentation, and the occasional code blue. In the middle of all that chaos, snacks become more than just food; they’re fuel, comfort, and sometimes the only thing keeping you from crashing halfway through. 

But not all snacks are created equal. Some energize you and keep your blood sugar stable, while others leave you drained and sluggish. Here’s a breakdown of the best and worst snacks to stash in your locker, break room, or scrub pocket.

🥇 The Best Snacks for Long Nursing Shifts

These snacks are portable, protein-packed, and made to go the distance, just like you.

1. Hard-Boiled Eggs

• Why it works: High in protein and healthy fats to keep you full.

• Pro tip: Pre-peel them for a quick grab-and-go option.
  
  

2. Greek Yogurt or Skyr

• Why it works: High in protein and calcium; great with a handful of berries or a drizzle of honey.

• Storage tip: Keep in a cooler bag or shared fridge.
  
  

3. Mixed Nuts or Trail Mix

• Why it works: Protein + fat + carbs = lasting energy.

• Watch out: Skip ones loaded with candy or extra salt.
  
  

4. Hummus and Veggie Sticks

• Why it works: Crunchy, refreshing, and satisfying without a crash.

• Meal-prep win: Pre-cut carrots, cucumbers, and bell peppers in snack containers.
  
  

5. String Cheese or Babybel

• Why it works: Easy, mess-free protein and calcium boost.

• Bonus: Doesn’t take up much space in your lunch bag.
  
  

6. Tuna Packets or Chicken Salad Cups

• Why it works: High-protein and super filling.

• Try this: Scoop onto whole grain crackers or eat straight from the pouch.
  
  

7. Protein Bars (with Clean Ingredients)

• What to look for: 10+ grams of protein, low added sugar, no weird additives.

• Favorites: RXBAR, KIND Protein, or Quest.
  
  

8. Rice Cakes with Nut Butter

• Why it works: Carbs + healthy fat combo helps you power through.

• Add-ons: Banana slices or chia seeds for extra nutrition.
  
  

🥴 The Worst Snacks for Long Nursing Shifts

These may seem like quick fixes, but they usually lead to sugar crashes, energy dips, or growling stomachs before your next charting session.

1. Candy Bars

• Why not: Quick sugar rush = quick crash. Not the kind of code you want to run into.
  
  

2. Chips

• Why not: Empty calories, high sodium, and they don’t keep you full.
  
  

3. Pastries and Donuts

• Why not: Tempting during that morning huddle, but they’ll leave you crashing by lunch.
  
  

4. Energy Drinks

• Why not: Spikes your heart rate and can dehydrate you, water and electrolytes are safer long-term.
  
  

5. Flavored Yogurts

• Why not: Often packed with sugar, and the protein-to-sugar ratio isn’t ideal.
  
  

🧠 Smart Snacking Tips for Nurses

• Think “mini-meals”: Choose snacks that combine protein, carbs, and healthy fats.

• Hydrate or crash trying: Pair every snack with water. Dehydration = fatigue.

• Don’t skip breaks: When you fuel yourself properly, you take better care of others.

• Stock your locker: Keep shelf-stable snacks like nuts, bars, and jerky ready for backup.

💬 Final Thoughts

You deserve snacks that work as hard as you do. The right fuel can help you stay focused, energized, and avoid the dreaded 3 PM slump. A little planning goes a long way, your body and your patients will thank you.

Being a Nurse is demanding. With long shifts, often erratic schedules, and the constant need to be alert and energetic, maintaining a healthy diet can be challenging. However, with some strategic meal prep, it's possible to nourish your body effectively while saving time and reducing stress. Here are some quick and nutritious meal prep ideas tailored for Nurses on the go.

Meal Prep Tips for Nurses

Plan Ahead: Dedicate a time each week to plan your meals. Make a grocery list to guarantee you have all necessary ingredients.

Batch Cooking: Cook in bulk. Preparing large quantities of a few dishes can be portioned out for the week.

Invest in Containers: Use quality, leak-proof containers. Mason jars, bento boxes, and compartmentalized containers work well for meal prep.

Balance Your Plate: Aim for a balance of proteins, healthy fats, and complex carbohydrates to keep you full and energized.

Quick and Nutritious Meal Prep Ideas

Overnight Oats

Ingredients: Rolled oats, Greek yogurt, almond milk, chia seeds, honey, and your favorite fruits.

Preparation: Mix oats, yogurt, almond milk, and chia seeds in a jar. Top with honey and fruit. Refrigerate overnight.

Benefits: High in fiber and protein, overnight oats are a perfect grab-and-go breakfast.

Mason Jar Salads

Ingredients: Leafy greens, cherry tomatoes, cucumbers, bell peppers, chickpeas, quinoa, grilled chicken, and your favorite dressing.

Preparation: Layer the dressing at the bottom, followed by hearty ingredients like chickpeas and quinoa, and top with greens to keep them fresh.

Benefits: These salads are versatile and can be customized to include a variety of vegetables and proteins.

Chicken and Veggie Stir-Fry

Ingredients: Chicken breast, mixed vegetables (bell peppers, broccoli, snap peas), soy sauce, garlic, ginger, and brown rice.

Preparation: Sauté chicken and vegetables with garlic and ginger. Add soy sauce for flavor. Serve with pre-cooked brown rice.

Benefits: Packed with protein and veggies, this dish is filling and easy to reheat.

Protein-Packed Snack Boxes

Ingredients: Hard-boiled eggs, cheese slices, nuts, whole-grain crackers, and baby carrots.

Preparation: Portion these items into individual snack boxes.

Benefits: These boxes are perfect for quick snacks between shifts, providing a good mix of protein, fats, and carbs.

Slow Cooker Chili

Ingredients: Lean ground turkey, beans (kidney, black), tomatoes, onions, bell peppers, garlic, chili powder, and cumin.

Preparation: Combine all ingredients in a slow cooker and cook on low for 6-8 hours.

Benefits: Slow cooker meals require minimal effort and are great for batch cooking. This chili is hearty and nutritious.

Fruit and Nut Energy Bites

Ingredients: Rolled oats, peanut butter, honey, dried fruits, and nuts.

Preparation: Mix all ingredients and form into bite-sized balls. Refrigerate until firm.

Benefits: These bites are perfect for a quick energy boost and are easy to carry in your bag.

Meal prepping can be a game-changer for Nurses with busy schedules. With a little planning and preparation, you can ensure you have healthy, delicious meals ready to fuel your demanding days. Remember, taking care of your own nutrition is essential to providing the best care for your patients. Happy meal prepping!

Healthcare providers recognize the crucial role nutritious diets play in promoting and maintaining good health. People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications.

However, over 30 million people in the U.S. live in food-insecure households – including as many as 9 million children.

Studies have shown that nearly 46% of adults and 56% of children in the U.S. have an overall poor-quality diet and unhealthy diets account for more than $50 billion in U.S. healthcare costs.

The leading grocery technology company in North America, Instacart, wants to help end hunger and reduce diet-related diseases in the U.S. 

The company announced their release of the Instacart Health’s provider products, designed to enhance collaborative care, promote healthy choices and deliver nutritious foods to patients across the country. Through Instacart Health, they’re giving providers the tools required to build virtual food pharmacies and deliver actionable nutrition advice to their patients through their platform.

"We know that access to nutritious foods can deliver healthier outcomes, but a number of challenges have prevented healthcare providers from effectively adopting food as medicine programs at scale. With Instacart Health, we have the unique opportunity to partner with providers to expand proven nutrition programs and more deeply integrate food as medicine into standard patient care," said Sarah Mastrorocco, Vice President and General Manager of Instacart Health. "We're proud to offer these products to help providers expand access to nutritious food and make medically-tailored groceries and meal advice more actionable. Together, we can help patients and their families take an active role in their health through food."

Boston Children's Hospital is among the first health systems to leverage Instacart Health provider products for its patients, establishing new food as medicine programs to help them get the nourishment they need to manage and maintain their health.

"At Boston Children's Hospital, we're committed to pushing the boundaries of what's possible in pediatric health and addressing our patient health needs holistically," said Dr. John Brownstein, Chief Innovation Officer at Boston Children's Hospital. "Together with Instacart Health, we are excited to explore this technology further to help our providers deliver programs serving patients and families with specific dietary needs. Food and nutrition programs are essential to disease treatment and prevention."

Today, Instacart is available to 95% of U.S. households, including 93% of people living in food deserts. And SNAP participants can use their benefits to shop online from more than 10,000 stores across 49 states and Washington D.C. on the Instacart platform. 

"Food desert" is a common phrase used to describe a neighborhood or section of a city where it's hard for people to access healthy food, many of which are low-income communities and communities of color. "Access" is a multi-layered word here — a neighborhood may technically have a grocery store, but it may not be accessible by public transportation.

Instacart partners with more than 1,100 national, regional and local retailers to offer online shopping, delivery and pickup from more than 80,000 stores across North America.

To learn more about Instacart Health visit www.instacart.com/company/health.