Thank you, nurses

May 12 is International Nurses Day, a time to recognize the amazing work nurses do every single day. Having recently spent a fair amount of time assisting a family member through some health challenges, I want to acknowledge the incredible nurses (and doctors) who work unbelievably hard in our healthcare system. Whether they’re working long shifts, moving from patient to patient, or managing emergencies, nurses are the heartbeat of healthcare. But while they’re caring for others, it’s easy for them to forget to take care of themselves, especially when it comes to eating well.

Eating healthy can feel like a luxury when your schedule is packed and your breaks are short. But with a little planning and a few smart habits, eating well can fit into even the busiest workday. If you work in healthcare, here are a few simple ways you can eat well, stay energized, and feel your best throughout the day.

Start your day strong by not skipping breakfast. Skipping it might seem like a time saver, but it usually backfires. A balanced breakfast gives you the energy you need to stay sharp and focused. Try something quick and satisfying like overnight oats, Greek yogurt with fruit, or a smoothie made with frozen berries, spinach, and protein powder. These can be made the night before and grabbed on your way out the door.

What you bring from home can make a big difference. Hospital cafeterias and vending machines don’t always offer the healthiest options. Packing your own meals gives you control over what you eat and saves money, too. Aim for a mix of protein, fibre, and healthy fats to keep you full longer. Think grilled chicken with quinoa and roasted vegetables or a wrap with hummus, turkey, and fresh greens.

Meal prep doesn’t have to take hours. Choose one day a week, like Sunday or your day off, to prep a few key ingredients. Cook a big batch of brown rice or pasta. Roast a tray of vegetables. Bake or grill some chicken, tofu, or fish. Store everything in containers so you can mix and match meals in minutes.

Pre-chopped veggies, hard-boiled eggs, string cheese, and hummus are all quick snacks that can be prepped ahead of time. Having healthy options ready makes it much easier to avoid grabbing chips or candy when hunger hits.

It’s easy to forget to drink water during a busy shift, but dehydration can lead to headaches, fatigue, and brain fog. Keep a refillable water bottle with you and take small sips throughout your shift. Adding lemon, cucumber, or mint can make it more enjoyable if plain water isn’t your favourite.

Along with meals, it helps to have snacks that are easy to grab between patients. Snacks are essential for long shifts, but they don’t have to come from the vending machine. Pack almonds, fruit, yogurt, or protein bars in your bag. Choose snacks that give you steady energy instead of a quick sugar rush.

Some days will go off track, and that’s okay. Eating healthy isn’t about being perfect, it’s about doing your best most of the time. Give yourself credit for every healthy choice, and remember that small changes really do add up.

If you are a nurse reading this, please take a moment to thank yourself for all that you do. Then take one small step toward eating in a way that supports your health, your energy, and your amazing heart. Because when you take care of you, you’re even better at taking care of everyone else.

Happy International Nurses Day, and thank you for everything you do.