To succeed in your nursing role, you’ll need physical endurance, mental acuity, and emotional resilience. To get through even the most demanding shift, consider the crucial role of nutrition in nursing.
Nurses work long hours, face high-stress situations, and are responsible for the well-being of themselves and their patients. Let’s explore how good nutrition in nursing can help with all of those things.
5 ways nutrition impacts job performance
Nurses need enough stamina to maintain a high level of performance. Good dietary decisions give nurses what they need to provide high-quality care:
- Sustained energy: Choose meals rich in complex carbohydrates (whole grains, vegetables, and legumes), proteins (lean meats, fish, dairy, beans, and lentils), and healthy fats (avocados, nuts, and olive oil).
- Immune system support: A strong immune system is important for nurses who are regularly exposed to pathogens. Vitamins and minerals such as Vitamin C (found in foods like citrus fruits, berries, and leafy greens), Vitamin D (found in foods such as fatty fish and some fortified dairy products), zinc (found in meat, shellfish, and legumes) and iron (found in red meat, beans, and spinach) support immune function. By incorporating those nutrients into daily meals, you can maintain a robust immune system.
- Weight management: Maintaining a healthy weight is important to prevent chronic diseases. Conditions such as diabetes, hypertension, and cardiovascular disease can increase absenteeism in nursing units and can impair a nurse’s ability to perform their duties.
- Enhanced mental clarity: Certain nutrients can boost your ability to make quick decisions and manage multiple tasks simultaneously. For example, omega-3 fatty acids (found in food like fatty fish and flaxseeds) are known to support brain health. Antioxidants and B vitamins also support cognitive function.
- Hydration. If you’re dehydrated, it can significantly impair your cognitive performance. That can lead to difficulties in concentration, memory, and overall mental function. To stay hydrated, drink water regularly and consume water-rich foods like fruits and vegetables. Herbal teas and low-sugar electrolyte drinks are also beneficial, especially during long (or particularly stressful) shifts.
Nutrition in nursing affects emotional well-being
In our Nurse.com 2024 Nurse Salary and Work-Life Report, 54% of nurses reported experiencing prolonged stress. When nurses manage stress effectively through their diet, they’re more resilient and capable of handling the pressures of their job.
Certain foods can improve your mood. Tryptophan (an amino acid found in turkey, chicken, eggs, and dairy) is a precursor to serotonin, a neurotransmitter that regulates mood. Foods rich in magnesium (dark chocolate, leafy greens, and nuts) can help alleviate symptoms of depression and anxiety. Omega-3 fatty acids have been shown to have mood-stabilizing effects.
A healthy gut microbiome also positively influences your emotional health. Consider adding probiotic-rich foods (like yogurt and kimchi) and prebiotic foods (like garlic, bananas, and asparagus) to your diet.
If your blood sugar levels fluctuate, it can negatively affect your mood and energy levels. Meals or snacks with complex carbohydrates, proteins, and healthy fats will stabilize blood sugar levels.
Consuming a diet rich in whole foods, with plenty of fruits, vegetables, whole grains, and lean proteins, can help regulate stress hormones like cortisol. Choose snacks such as whole grain crackers and hummus, or an apple with a handful of nuts.
It positively affects patient care
Nurses who are well nourished and healthy are less likely to make errors. They can maintain focus, handle stress, and possess physical stamina — all of which are necessary for good patient care.
Nurses are often seen as role models by their patients. When you demonstrate healthy eating habits, you can positively influence your patients’ dietary choices. This can be particularly effective when nurses educate patients about the role of nutrition and managing and preventing chronic illnesses like diabetes.
Practical tips for good nutrition
Nurses often have irregular schedules and work long shifts. This makes it more challenging to maintain a healthy diet. Consider some of these tips to maintain good nutrition in nursing:
- Plan and prepare meals in advance. This ensures that nutritious options are available at any hour, day or night.
- Use a meal-delivery service. Nurses likely won’t have time or energy to cook a healthy meal after a tiring shift. Ready-made meals can reduce the temptation to opt for unhealthy convenience foods.
- Bring portable, non-perishable snacks to work. Snacking can be a crucial part of a nurse’s diet. Having nuts, seeds, or whole grain crackers readily available can provide energy and nutrients between meals.
- Practice mindful eating. Even if you just have a few minutes, find a way to savor the food you’re consuming. Instead of eating in the break room, find an outdoor area (such as hospital gardens) if available. Or instead of grabbing a quick bite between patients at the nursing station, take a few minutes to eat in the staff lounge along with some conversation.
- Stay hydrated. Carrying a reusable water bottle serves as a reminder to drink water regularly throughout your shift. Infused water can add some variety, making hydration more enjoyable.
Organizational support for nutrition in nursing
Healthcare organizations can do a lot to support the nutritional wellness of nursing staff. There are many good reasons to do so.
A nursing workforce that’s well nourished and healthy is less likely to take sick leave. This reduces costs associated with absenteeism and turnover. Also, well-nourished nurses are more productive and more capable of delivering high-quality care.
Here are some ways employers can support good nutrition in nursing:
- Provide access to healthy meals and snacks in the workplace. Hospitals can offer nutritious food in cafeterias, emphasizing low-sugar, low-sodium, and low-fat options. Healthcare organizations can also replace traditional vending machine offerings with healthier choices — nuts, seeds, dried fruits, or whole-grain snacks.
- Offer nutrition education programs. Dietitians or nutritionists can hold workshops or seminars to educate staff on the importance of nutrition in nursing. Nurses can learn to manage stress through diet or balance blood sugar levels, for instance.
- Provide personalized nutrition counseling. Nurses can develop individualized nutrition plans based on their own health needs, dietary preferences, and work schedules.
- Create a supportive environment that encourages healthy eating. Organizing healthy eating challenges, such as “Eat the Rainbow” (encouraging consumption of different colored fruits and vegetables) can make nutrition fun and engaging.
- Offer flexible scheduling. This helps nurses to allocate time for meal planning and preparation.
- Allow for adequate breaks during shifts. Nurses need enough time to eat nutritious meals or snacks.
- Promote regular hydration. Workplaces can install water dispensers with infused water (such as lemon, cucumber, or mint). Offering low-sugar electrolyte drinks in break rooms can help nurses stay hydrated during long shifts or high-stress situations.
- Offer workplace wellness programs that focus on nutrition in nursing. Encouraging nurses to participate in cooking classes or workshops can boost morale. It also promotes an overall culture of health and wellness.
For healthcare organizations, nutrition programs represent a solid investment in nursing staff. For nurses, good nutrition in nursing maintains your well-being, which in turn empowers you to provide high-quality care.
No matter where you are in your nursing journey, Nurse.com is here for you. Join the Nurse.com community to meet other nurses, find support, build your career, discover events and groups that foster growth, and organize your nurse life in one place.
