Nurses' Healthy Eating

Even in the best times, maintaining good health and proper nutrition can be challenging. Sometimes, getting the proper amount of nutrients, calories, exercise, and sleep seems impossible while maintaining a healthy weight and body composition. Also, It can be difficult when one's work schedule is unpredictable.

Nurses must prioritize their health at all times. If nurses are frequently ill or unable to get around at work, it can be extremely difficult to care for patients. Although there are many factors to think about when considering one's overall health, this article will concentrate on the importance of healthy eating. 

The way you eat has a profound impact on your overall health. As such, it's a good place to start if you're looking to improve your well-being. Changes to your diet can significantly impact your health, and here are some things to keep in mind.

Consuming a Meal of Myths

Some people go to the gym and spend hours every day getting in shape. Sometimes people exercise for a long time without noticing any physical or health benefits. Changes in blood pressure and cholesterol levels may indicate that someone who appears healthy on the outside, however, they are unhealthy internally. The reasons for this become apparent when one examines their eating habits in greater detail. 

You won't be healthy if your diet is unhealthy, regardless of how often you exercise. Even if you go to the gym and build muscle, your diet can prevent that layer of fat from dissolving, preventing you from seeing those muscles you desire. Eating a nutritious diet is the best way to lose weight and improve your overall health.

Your diet is still important even if you're not trying to lose weight. In order to maintain good health, people should consume a variety of macronutrients such as complex carbohydrates, healthy fats, and lean protein.

Indicator of Glycemic Control (GI)

The Glycemic Index (GI) measures how much sugar and insulin a food will raise in your bloodstream. Candy bars have high sugar content, indicating that they will cause a spike in blood sugar and increase insulin demand. Foods with a lower GI release and absorb carbohydrates (sugar) more slowly, resulting in only a slight and very slow rise in blood sugar levels. This can help keep blood sugar levels from rising too quickly.

The key is to strike a delicate balance between the two. Increased glucose in the bloodstream has a mood-boosting effect, while a drop in blood sugar has the opposite effect.

Sugars and starch (Carbs)

A low-carb diet (such as the popular "keto" diet) may not be the best choice for a nurse because the brain relies solely on glucose (sugar) for energy. Extreme fatigue, irritability, and inability to focus can result from cutting out carbohydrates from your diet. When it comes to carbs and sugars, you should instead focus on what you eat. Slow-burning carbs like those found in whole fruit (not juice), whole grains, and some vegetables can give your brain the energy it requires without adding many calories to your diet.


Your body needs amino acids, so you need to consume a healthy amount of proteins which are the chief source. A recent study found that the amino acid tyrosine helps to alleviate nurses' stress and anxiety. Concentration and focus are also important for nurses to be successful. To ensure you're getting enough protein, make an effort to include fish, eggs, and lean meat in your meals. If you're on a plant-based diet, beans, lentils, spinach, and broccoli are all good sources of protein.

Vitamins B, C, D, E, and K

It has recently come to light that folic acid, also known as vitamin B9, is linked to a reduced risk of depression. Folic acid deficiency has been linked to lower levels of serotonin, a brain hormone crucial to mood regulation. Depression and anxiety are more common in people with low levels of serotonin. In order to avoid depression and anxiety in the workplace, nurses need to get enough folic acid. Foods high in folic acid include vegetables, fruits, seeds, and nuts, which are all good sources of vitamin B12.


Many other things can be done to ensure that you are eating healthily, but if you focus on the above list, then you will be on the right path to getting and maintaining health. For the most part, avoid highly-processed and fast food, and a few simple changes will get you on the road to better health.

May 12, 2023

Natasha Osei

Passionate Nurse Practitioner | People person
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