ER doctors don’t get lunch breaks (we don’t get bathroom breaks either, but… well… another post, another day). Getting even a quick bite can feel like a cross between The Hunger Games and Survivor — finding the time between patients and securing the last peanut butter and graham cracker is a challenge worthy of reality TV.
The same probably goes for your day — finding time to eat (let alone something healthy) can seem impossible.
It’s not. Promise.
After working too many long (and hungry) ER shifts, here’s what I learned to keep on hand.
Rule of Thumb: Measure out portion sizes. Snacks should be in the 150-250 calorie range per serving. If you’re having these for a meal, stick to 350-500 calories.
If you have 5 minutes:
- Make-Your-Own Trail Mix: Think a combination of nuts and dried fruit: walnuts, pistachios, roasted almonds, plus dried mangoes, dried blueberries, and dried cherries. This has a LOT of sugar (and not a lot of volume), so I save these for when I’m desperate.
- Edamame with a pinch of sea salt: Buy edamame in the freezer section and microwave for just a couple of minutes. Top with some salt and off you go.
- Hummus and veggies: If you’re in a pinch, you can buy hummus/pretzel combos, but I find adding veggies more filling.
- Cheese and fruit: One wedge of cheese (think something portable), plus a piece of fruit.
- Soup: I keep cans of Amy’s bean and veggie soups in my desk drawer. Pour a can into a glass container, heat it up – and have half now, half later (or the entire thing – if it’s a meal)
- Leftovers: Leftovers from last night (think a little big of leftover salmon, some veggies) are often lower sugar and lower fat than something designated as a “snack food”. Think outside the snack box.
If you have no time at all:
I stash these in my desk at work or in the refrigerator:
- Roasted Chickpeas
- Peanut butter (I buy single-serving containers): Peanut butter is a great source of protein and perfect for spreading on a banana or cracker. (Or with a finger or spoon, when I’m desperate. Yes, I said it.). Add some fruit for fiber and to make it more filling.
- Greek yogurt: Creamy Greek yogurt is filling and another great protein source. Sprinkle in nuts or fruits if you have them.
- Salmon jerky: I’m a girl from Tennessee. We do jerky. I even elevate my game and go fancy sometime with salmon or wild game jerky.
- A giant handful of grapes or any other fruit. I love grapes – and will bring a baggie of them to munch on – great for bridging the gap between meals! Other berries, like blackberries, raspberries can be easily rinsed at home, thrown into a baggie with a paper towel absorb moisture, and hit the road.
- A bar, like a Luna or Rx bar – I always have these on-hand, for those days that I just can’t get up to get a meal. Have them with a piece of fruit, and take a break and hydrate, and I’m good to keep running in my ER shift.
Image source: Photo by Ella Olsson on Unsplash
