Keep the numbers on the scale down while working as a travel nurse

As a travel nurse, you may find that shifts overlap and you're working longer hours. This can interfere with a normal eating schedule, making it hard to maintain a balanced diet. Although certain foods and exercises may help to increase your energy when you start to feel sluggish, it's also important that you keep calories and fat content in mind. Otherwise, fast food options may lead to a scale reading that's beyond your comfort zone. So, how can you avoid weight gain and remain dedicated to your job?

Food
Of course, what you eat is the No. 1 trigger of weight gain for most individuals. Let's face it, we all know what we should be eating: fruits, veggies, whole grains and lean meats are key to staying energized and fit. However, these items may be difficult to squeeze into a routine when you're short on time. All too often, this leads to quick meals that often include processed foods. Even those that are low in fat or "light," aren't the the most nutritious options. So, instead of heading to the vending machines for a quick snack, try keeping some of these items in your locker or lunch bag:

  • Apples have less than 90 calories and are filling
  • Raw almonds are great for energy because they contain B vitamins
  • Coconut water can make for a sweet boost in electrolytes, which may help you from getting worn out

When you do have some time on your hands to prep meals in advance, keep it as healthy as possible. Pack leftovers of dinners that were comprised of boiled, baked or grilled meats. Anything from fish to chicken or turkey can be featured with greens such as kale or spinach. Broccoli is another must-eat, and can be enjoyed raw or steamed. On your day off, make a big batch of homemade salsa to snack on throughout the week. The fresh veggies can be paired with corn tortilla chips for a treat that is rich in vitamin C, potassium and selenium. Guacamole made from fresh avocados is another recipe to consider.

Relax
There are plenty of other things you can do at work to ensure that you maintain a healthy weight, regardless of shifts that overlap or generally long days. When possible, take the stairs instead of the elevator. This is a great way to burn a few calories and keep yourself upbeat – regardless of if you're at the beginning or the end of a travel nursing shift. During your lunch break, spend time walking outdoors. You might even want to purchase a pair of walking weights to get the most out of your physical activity. If the weather is less than desirable, you can still get some walking done indoors.

Keep your work schedule stress free by allowing yourself plenty of time to rest and to prepare for each day. If you are able to make snacks and meals the night before – or any time in advance – it will make getting ready to go a lot less hectic.