Written by Kelli Cotton, MSN, RN
Nurses are working longer hours and extra shifts. And, the mid-shift slump is a real struggle! To help prevent the slump and watching the clock, we need to make sure our meals and snacks include enough protein. Protein will not weigh you down or make you crash. Having the right balance of protein, carbohydrates, and fats will keep you engaged throughout the day.
Today, let’s talk about protein, shopping lists, and a few quick meal ideas to bring to work.
First, how much protein does a nurse need?
The necessary amount of protein varies from person to person. Someone who is sedentary will need less protein than someone who is active. A nurse who works a 12-hour shift definitely needs more protein than someone who sits at a desk all day.
Lets compare the two jobs:
|
Average sedentary female: (wt 135lb) |
48.6 grams / day (0.36/lb/day) |
|
Average sedentary male (wt 180lb) |
56 grams / day (0.36/lb/day) |
|
Female with physically demanding job (wt 135lb) |
67.5 grams / day (0.5 grams/lb/day) |
|
Male with physically demanding job (wt 180lb) |
90 grams / day (0.5 grams/lb/day) |
If you look at the total grams of protein needed, even for a male with a physically demanding job it is difficult to become protein deficient, unless you don't eat. But, also remember that the amount of protein you as an individual need depends on a variety of factors, including your age, physique goal, muscle mass , activity level, and your overall health.
Protein Packed Foods
|
Whole Grains |
8.1 grams = 1 cup of cooked Quinoa |
|
Animal Proteins |
43 grams = 1 cup of chicken breast |
|
Nuts / Seeds |
6 grams = 20 almonds |
|
Nut Butters |
8 grams = 2 TBSP peanut butter |
|
Legumes / Beans |
8 grams = ½ cup of black beans |
|
Dairy |
17 grams = 1 container (¾ cup) of greek yogurt |
-
Whole Grains
Go for the whole grains. They are easier to digest and do not weigh you down. Make selections like brown rice, quinoa, millet, and barley. They all taste great and are easy additions to any meal. Make a burrito bowl with brown rice, black beans, lettuce, salsa, chicken and corn.
-
Animal Proteins
There are 43 grams of protein in one cup of chicken! Talk about a lot of protein. Chicken, beef, and fish are all high in protein. Research how much protein is in each serving of animal protein to determine an appropriate portion size for you.
-
Nuts and Seeds
A handful of raw almonds or pumpkin seeds equals a nice little pop of protein. Before your shift, put a serving size of almonds in individual snack bags to set up easy portion control snacks on-the-go. The best thing about nuts and seeds is that they are easy to keep on hand. Store some in your locker at work, or in the center console of your car. They are nice to have around when you're famished.
-
Nut Butters
Before work, prepare a protein smoothie. Add 2 Tbsp of peanut butter, 1 scoop (or serving depending on the brand you use) of vanilla protein powder, 1 frozen banana, 1 cup of ice, and 1 - 2 cups of water to your high speed blender for this amazing treat. You can also add 1 tsp of each: chia, hemp and flax seeds for that extra nutrient pop. Drink this smoothie on your drive into work to get your day started right.
For a mid-shift snack to keep you moving, slice some apples or veggies to dip in almond butter. This will satisfy you until your next meal.
-
Legumes and Beans
Grab a burrito wrap, add in some cheese, beans and chicken to make a high protein lunch. Don’t forget to add salsa and sour cream. If you have left over salad from the night before, add lentils or beans to make it a satisfying lunch.
-
Dairy
Greek yogurt has a ton of protein. Again, this is something easy to throw in your bag when you are running out the door. Add some granola and berries to make a delicious parfait. YUM!
Being organized and prepared, by planning your meals and snacks ahead of time, will guarantee your success on workdays. Not only will these protein packed items keep you away from food temptations, you will feel better physically and mentally!
About the Author: Kelli Cotton, MSN, RN
Kelli has been working as a registered nurse for almost 20 years in Level I Trauma Intensive Care, Cardiac and Surgical Recovery. Currently, Kelli is working in hospice and palliative care. Kelli’s passion lies in teaching her patients about their current disease processes and how they can benefit from lifestyle changes.
References
- Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. Published 2019 May 22. doi:10.3390/nu11051136
- Gunnars, K. B. (2020, October 2). Protein Intake — How Much Protein Should You Eat per Day? Healthline. Retrieved April 1, 2022, from https://www.healthline.com/nutrition/how-much-protein-per-day
- 5 protein-packed foods for healthy, meatless meals. Johns Hopkins Medicine. (n.d.). Retrieved April 3, 2022, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-protein-packed-foods-for-healthy-meatless-meals
