Calorie Tracking for Nurses & Healthcare Workers

The Healthcare Worker Challenge

• 12-hour shifts — Sometimes longer
• Unpredictable breaks — Eat when you can
• High stress — Emotional eating triggers
• Night shifts — Circadian disruption
• Breakroom treats — Someone always brings donuts
• Physical demands — On your feet constantly

The Good News: You Burn More

Healthcare workers typically walk 4-5 miles per shift. That's 300-500 extra calories burned compared to desk jobs. You can eat more than sedentary workers.

Meal Prep is Non-Negotiable

If you don't bring food, you'll eat whatever's available. Pack:

• Main meals in containers (can eat cold if needed)
• Multiple snacks — You might not get a full break
• Easy-to-eat foods — One-handed, no mess
• Caffeine — Pre-measured coffee or tea

12-Hour Shift Meal Plan

Total: 1,700 calories — Adjust based on your needs and activity level.

Best Grab-and-Go Foods

• Hard-boiled eggs (prep a dozen)
• String cheese
• Pre-cut vegetables
• Portion-controlled nuts
• Protein bars (keep backup in locker)
• Fruit (apples, bananas travel well)
• Deli meat roll-ups

Hospital Cafeteria Survival

Better Choices:

• Grilled chicken or fish
• Salad bar (watch dressing)
• Soup (broth-based, not cream)
• Steamed vegetables

Limit:

• Fried foods
• Pizza
• Desserts
• Sugary drinks

Managing Stress Eating

Emotional eating is real in healthcare. Strategies:

• Don't keep snacks at your station
• 5-minute walk instead of 5-minute snack
• Drink water first — Fatigue mimics hunger
• Bring your own treats (portioned) — Don't rely on breakroom
• Talk to someone — Debrief after hard shifts

Night Shift Considerations

• Eat your biggest meal before your shift
• Lighter meals during the night
• Avoid heavy food after 3 AM
• Small meal before sleeping (helps blood sugar)
• Caffeine cutoff: 6 hours before sleep