October 7, 2023

1916 Views

Eating Healthy as a Travel Nurse: 5 Tips for a Balanced Diet on the Go

Posted on October 7, 2023October 7, 2023 by Gifted Healthcare

Gifted Healthcare provided this article.

While being a travel nurse offers you the opportunity to explore new places while you make a difference in patients’ lives throughout the country, the constant moving from one assignment to another can pose challenges when it comes to maintaining a healthy diet and lifestyle. Fast food joints, long shifts, and limited access to a kitchen can be hurdles to prioritizing your nutrition, but we’ve got you covered!

This blog has five essential tips for eating healthy as a travel nurse, along with a simple and nutritious snack recipe that you can prep and bring with you for any shift.

Tips for Eating Healthy as a Travel Nurse:

1. Plan Ahead

One of the keys to maintaining a healthy diet as a travel nurse is planning. Before you embark on a new assignment, research the local grocery stores and markets near your housing. Stock up on essential items like fruits, vegetables, lean proteins, and whole grains. Having healthy ingredients readily available will make it easier to whip up nutritious meals.

Another great way to plan is to research local farmer’s markets in your assignment area. Farmer’s markets typically travel to various locations throughout the week, so find a location near you, and if you are off work on that day, be sure to make it a part of your routine. You’ll have the freshest food and the chance to enjoy some local products.

2. Meal Prep

As a travel nurse, your time might feel limited, but prioritizing meal prepping will be a game-changer. Dedicate a day off to prepare several meals you can refrigerate or freeze for the week ahead. The best way to do this is to choose simple, balanced recipes that are easy to reheat, such as grilled chicken with quinoa and roasted vegetables.

This will save you time and money while ensuring you have nutritious options readily available. Depending on the meal you are making, you could even purchase the products in bulk to eliminate a grocery store trip for the following week.

3. Portion Control

We know your mind is focused on your patients. You are working hard and making a difference in your patients’ lives – we want to eliminate anything that will make your job harder than it already is.

Thinking about portion control while you are meal prepping will eliminate having to think about what you need during your shift. Pack your smaller portions and aim to fill half your meal with vegetables, one-quarter with lean protein, and one-quarter with whole grains. Be sure to grab a few snacks, and you are ready to go. This approach ensures a balanced meal that provides sustained energy throughout your shift.

4. Healthy Snacking

Snacking is inevitable during long shifts, but it doesn’t have to sabotage your diet. Instead of reaching for chips or candy, pack healthy snacks like cut-up veggies, yogurt, nuts, or whole-grain crackers. These options will keep your energy levels stable and prevent the dreaded energy crash that often follows sugary snacks.

5. Stay Hydrated

Don’t forget about hydration! It’s easy to get caught up in the chaos of a busy shift and forget to drink water. Carry a reusable water bottle with you, and make a conscious effort to stay hydrated. Dehydration can lead to fatigue and increased cravings for unhealthy foods, so it’s crucial to prioritize your water intake.

Nurses across the country are loving Stanley Cups – a brand that makes water bottles easy to carry around the hospital.

Easy Snack Recipe: Greek Yogurt Parfait

Here’s a simple and delicious snack recipe – you could even make this in a hotel room, so it is easy no matter what your housing accommodations.

Ingredients you need:

1 cup Greek yogurt
1/2 cup granola (maybe find a local granola from a farmer’s market!)
1/2 cup mixed berries (blueberries, strawberries, raspberries – also great from a farmer’s market)
1 tablespoon honey (optional)

Instructions:

In a bowl or container, layer the Greek yogurt at the bottom.
Add a layer of granola on top of the yogurt.
Next, add a layer of mixed berries.
Repeat the layers until you use up all your ingredients.
Drizzle honey on top for extra sweetness if desired.
Grab a spoon and enjoy your healthy and satisfying snack!

Travel with Gifted

Maintaining a healthy diet as a travel nurse is absolutely achievable with a little planning and prep. By following these five tips, you can prioritize your health and well-being even while on the move.

Your Gifted Team is here every step of the way on your travel nurse journey. You can even refer an RN friend that you think would love an assignment with Gifted, and you will both earn $500! Start your referral today.

We hope you found these tips for eating healthy as a travel nurse helpful. Do you have any tips for eating healthy as a travel nurse to share? Comment them below.

Our job board is a great place to search for your next travel nurse assignment. We have you covered with our housing page if housing is an issue. You can search for what you are looking for.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

By Kevin Devoto

December 22, 2022

1204 Views

Healthy and Delicious Meals For On-The-Go Travel Nurses

Posted on December 22, 2022December 2, 2022 by Kevin Devoto

Because of your busy lifestyle as a travel nurse, you may turn to the convenience of fast food even though you know it’s not the healthiest choice. There are better options, though; if you plan ahead, you can enjoy healthy and delicious meals on the go.

Healthy and Delicious Meals for On-the-Go Travel Nurses:

Breakfast Choices

How often have you run out the door without breakfast and found yourself dragging by mid-morning? This doesn’t have to happen. First, think smoothies. They will give you plenty of nutrition and flavor, and if you make them up ahead of time, you can grab one on the run as you dash out of the house. Check out the healthy protein breakfast smoothie recipe, for example. It combines almond milk with three kinds of fruit, peanut butter, and oats to give you enough energy to get through your day.

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You might also create a bagel bar as a morning treat. Slice bagels the night before and prepare a series of toppings, everything from jams to thinly sliced cheeses. You can create bagel sandwiches in the morning as you are heading out. Be sure to have plenty of napkins and moist paper towels in plastic sandwich bags for quick cleanup.

Finally, you could build fruit, yogurt, and granola cups and stash them in the refrigerator. Use various flavors of yogurt, and slice in one or two fruit choices. Mix in some crunchy granola. Then spoon your creation into disposable plastic cups with lids. Tape a plastic spoon to the cup and stick it on a label, so you know what you are grabbing.

Sandwiches and Wraps

Sandwiches and wraps are standard for lunches and suppers, but they don’t have to be dull. Research recipes online, and you’ll discover such delicacies as turkey and tomato wrap, tropical beef wrap, and taco wrap. For sandwiches, try using different kinds of bread, like focaccia, savory rolls, and pitas. Combine meats and cheeses, unique spreads like pesto and honey mustard mayonnaise, and vegetables like lettuce, tomatoes, and cucumbers.

Prepare sandwich and wrap fixings the night before, and have everything ready for quick assembly in the morning. Baked chips, sliced veggies, and applesauce cups make good accompaniments. Throw in a cookie or piece of chocolate for a treat, and have small bottles of water on hand in the refrigerator. Your family will appreciate the variety, and so will you.

Box Meals

Box meals inspired by Asian bento boxes are all the rage these days, and they can offer you plenty of on-the-go meal options. Social media sites are filled with bento box videos that can inspire you to build your own creations based on your family’s tastes. Start by purchasing a box for each member of your household (including yourself). Look for one that has a thermos option so that you can use hot foods if you choose.

Bento boxes are designed to combine several different foods, such as fruits, vegetables, grains, proteins, and desserts, so they remain separate and fresh. You might choose re-heated leftover casserole as an entre, add in carrot sticks for crunch, and sliced strawberries for color. Tuck in a small container of dip for the carrots and mini-cupcake for dessert. The possibilities are endless, and you might even include your kids in the planning and assembling process. They’ll be much more likely to eat their lunches.

On-the-go meals don’t have to be unhealthy. In fact, they can be both nutritious and delicious if you make an effort to try some of these ideas and adapt them to your family’s needs. You’ll feel better about what you’re serving and eating.

We hope you found this article on healthy and delicious meals for on-the-go travel nurses helpful. Are there any meals that you think should make our list? Comment below.

Our job board is a great place to search for your next travel nurse assignment. We have you covered with our housing page if housing is an issue. You can search for what you are looking for.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

By TheraEx

August 23, 2022

2700 Views

Healthy Meal Prepping Tips for Travel Nurses

Posted on August 23, 2022July 22, 2022 by TheraEx

PRN Healthcare provided this article.

For many travel nurses, eating healthy can often feel like a chore due to them being on the go and not having enough time. Many travel nurses will often get into the habit of “eating out” and ordering “take-out food” as options while traveling. These options may be convenient at the time, but they can get expensive. Also, many takeout meals are not the healthiest for you and can contain high levels of sodium and sugars, which can increase your risk of heart disease or stroke. In the meantime, save some of those takeout meals for a day when you want to treat yourself with some friends or coworkers. Below are some tips for healthy meal prepping as a travel nurse.

1. Start Planning Early

The first step to eating healthy as a travel nurse is to plan meals you want to eat during the week. If you don’t preplan, you can waste groceries because you are unsure what to make. Once you figure out what meals you want to have, then you can start to write a grocery store list on paper or on your phone of what food items you need from the store. There are also some meal planning apps and options out there for travel nurses to use with calendars to help plan meals for the week.

2. Grocery Shopping

After creating a list of meals, you want to eat during the week; then it is time to put together a list of foods that you need to buy at the grocery store for your meals. It has become popular for travel nurses to use grocery shopping list apps to help set reminders, keep the necessary ingredients organized, and prevent more trips back to the store.

A few examples of grocery store apps that can be useful when it comes to organizing ingredients and saving money with store coupons include:

3. Meal Prepping

Now onto the meal prepping stage, which is the most important step to pay attention to! First, you want to plan out what day of the week you want to start to meal prep. Most people would typically pick a day or night that they have the most free time. For example, some may want to grocery shop on Sunday and then meal prep for the week on Monday night. Meal prepping allows you to eat a healthy and balanced meal during the week when you decide to cook your first meal; you want to make more than you typically would because you want the meals to last a few days at most. Just a reminder that you don’t have to meal prep for every meal during the day. You could just meal prep for your lunch at work if you want. Meal prepping can seem tedious at the beginning when you first start doing it, but it will be worth it and save you money!

If you need some good inspiration on ideas for different recipes and meal prepping ideas, make sure to check out Pinterest. Pinterest has a bunch of great options for easy-to-make recipes at home or on the go. Also, some other websites that are good for recipes include All Recipes, The Food Network, Yummly, and Epicurious. All these websites have a variety of fun and healthy recipes to make and meal prep for.

4. Stock up on Snacks

Most people don’t know that snacking is a part of healthy meal planning. When you go to the grocery store, make sure you are grabbing work-friendly snacks. Some people have a snack break between meals or when they start to get hungry but don’t want a huge meal. The snacks can become dangerous when the choices are not healthy (chips, candy, chocolate, crackers, etc.).

Avoid the salty and sugary snacks from the vending machine or cafeteria and try some of these snacks as a replacement!

Fruits (Apples, Blueberries, Bananas, Oranges, Strawberries)
Vegetables (Carrots, Broccoli, Green Peas)
Nuts (Almonds, Pistachios, Walnuts, Cashews, Pecans)
Whole-grain crackers

As you can see, the importance of healthy meal prepping is key for travel nurses. It can save you a lot of time and money, and lead to a healthier lifestyle and help with portion control. Remember, if you keep good food in the fridge, you will eat and feel good!

Our job board is a great place to search for your next travel nurse assignment. If housing is an issue, we have you covered with our housing page. You can search for what you are looking for.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

By Lina Belegu

August 2, 2022

3013 Views

Strong Advice for Keeping up a Healthy Lifestyle

Posted on August 2, 2022August 2, 2022 by Lina Belegu

Simply said, when we are healthy, we perform at our best. But is keeping up a great state of health really so easy? There are many temptations that we must resist, including those to watch TV, eat junk food, and check social media while lounging on the sofa.
You must alter your lifestyle if you want to keep it healthy. You could first find it challenging to adjust, but as you see the difference, you’ll be persuaded that it was worthwhile. Together, let’s learn how to have a healthy lifestyle by adopting a few clever changes.

Choose a healthy diet.

Even if choosing a healthy diet may be challenging for you, you can do it with some effort. Increase your diet of fresh fruits and vegetables by visiting your neighborhood farmer’s market and purchasing seasonal produce. Lean meat, nuts, seeds, legumes, and whole grains should all be included in your diet since they help the digestive system work properly.

Try to cook at home, and while dining out, pick meals made with fresh ingredients. Without looking at your phone or the TV, eat your food and enjoy it. Also, keep in mind that we are what we consume. We need to eat healthily if we want to stay healthy.

Get moving

We spend a lot of time indoors in our contemporary lives, frequently working long hours at a computer. You need to get up and start moving as one of the first stages to becoming healthy. Whichever exercise you choose, as long as you are moving your body, strengthening your muscles, and lubricating your joints, it doesn’t matter.

Getting moving can help with a number of ailments to improve their symptoms. When modified, it can lessen the symptoms of illnesses like plantar fasciitis and assist with poor muscle tone.

If you experience such issues, you may always think about further therapeutic options. You might select a foot massage, foot spa, or foot roller, for instance. All of these items are designed to relieve the area’s strained muscles and provide much-needed pain relief.

Take in a lot of water.

One of the primary elements that might harm overall health is dehydration. We are really stopping our organs and systems from working properly when we don’t drink enough water.

Eight glasses of water each day is the bare minimum advised. The most important thing is to drink water and limit our intake of tea, coffee, and sodas. Some of these drinks have diuretic qualities, which exacerbate dehydration. Others are high in sugar and provide empty calories, which raises the risk of diabetes and hyperglycemia. Regular water hydrates us and soothes our thirst. That is all there is to it. And we perform as we should when we are well hydrated.

Sleep for 7-8 hours every night.

There is a circadian rhythm that governs how our bodies work. We were created to sleep at night and be active throughout the day. In the present day, we often work long hours and forgo sleep. We also spend more time staring at bright displays and complain of sleeplessness. Lack of sleep can make it difficult for us to maintain a healthy lifestyle, raising the possibility of developing chronic health issues and impairing our productivity.

The simple fix is to get the recommended seven to eight hours of shut-eye each night. Paying attention to sleep hygiene is also crucial. For instance, you shouldn’t have a substantial meal just before night. You won’t be able to sleep since your body will be too busy digesting all that food. Spending excessive amounts of time on your phone or watching TV might stimulate your brain cells and keep you from falling asleep. Last but not least, check to see whether the air is too dry or the place is too hot.

Every day, floss your teeth.

In order to maintain proper dental hygiene, how frequently should you floss your teeth? It’s not always obvious how frequently we should floss our teeth for the best results, but doing so removes plaque and food particles from difficult-to-reach areas between your teeth and around the gum line, says a dentist in Carefree.

Plaque is made up of bacteria that like feeding on the sugar and leftover food that has been left on your teeth. This bacterium then releases an acid that damages the enamel, the tooth’s outermost layer. The toughest material in the human body is enamel, but if it is damaged, you might get cavities, gum disease, or even toothaches.

Put an end to being busy.

This is possibly one of the most significant causes of chronic health issues. No of the repercussions, working nonstop has become the norm for us. We spend less time outside and are always plugged into some form of gadget. While it is important to recognize the advantages of technology, moderation is the key to leading a healthy lifestyle.

When you go home, do something instead of browsing social media and worrying that you missed anything. Visit the gym, play tennis, or go for a swim. A great method to maintain your health and feel fantastic mentally is to engage in active fun. Being busy will make you feel anything but healthy and is not as glamorous as it might appear.

Finally, make an effort to maintain a healthy weight, drink lots of water, get adequate sleep, work effectively and moderately, and keep active. Also, keep in mind that having fun is a great method to relax and unwind.

Our job board is a great place to search for your next travel nurse assignment. We have you covered with our housing page if housing is an issue. You can search for what you are looking for.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

By Lina Belegu

June 3, 2022

2943 Views

Reduce Stress with a Healthy Eating Plan

Posted on June 3, 2022May 27, 2022 by Lina Belegu

One reason busy, stressed people gain weight is that they eat fast food or go out to eat more frequently. This is reasonable; you may not have time to come home and make something from scratch after a long day of running about. When you’re stressed, though, healthy eating at home might help you lose weight since the meals you prepare are generally healthier. (They’re healthier than fast food, and the quantities are typically smaller and lower in fat than restaurant fare.)

Cooking at home can also save you money, which may reduce your stress levels indirectly by relieving the financial burden. Coming home and cooking something healthy or fresh after a long day may seem overwhelming, but it’s easier than you think. Here are some fast and easy tips to help you prepare healthier meals at home.

Ways to Reduce Stress with a Healthy Eating Plan:

Plan Ahead:

Going grocery shopping once a week and planning the week’s meals is a vital first step in a healthy eating plan. That way, you’ll have all of the ingredients you’ll need and won’t have to worry about picking what to eat each night; it’ll be pre-planned!

Silly, keep it simple:

You are not required to prepare a four-course dinner. What is often beneficial is also simple. (Think about it: a salad is easier to make than fried chicken, and grilled chicken is easier to prepare than lasagna.) Simply aim for a healthy balance of protein, fruits, and veggies, with minimal fats and carbohydrates. Also, if you have a sugar craving and want to eat something sweet, you can try Vegan Nutella. It’s so incredibly rich and delicious that you won’t believe it’s vegan.

Cook in advance:

You may save time by making more food than you’ll need and reheating it later in the week or month. Some individuals devote one day a month to preparing entire meals and storing their freezers, ensuring that they have nutritious, handmade food to eat throughout the month with no work. Others prepare a pot of soup or chili once a week and eat it for lunches with salad or as part of supper on a couple of nights. It’s a terrific way to eat less and incorporate more vegetables into your diet! Here’s an easy method to prepare supper for a week.

Use a Crockpot:

They’ve made a resurgence and are an excellent addition to any balanced diet. Crockpots, also known as slow cookers, are popular these days since they allow you to add a few ingredients in the morning and return home to the delectable scent of dinner ready to serve.

Try an Instant Pot:

Crockpots are fantastic for individuals who just have a few minutes in the morning and want to return home to a ready-to-eat supper, but they are limited in what you can create with them. (They’re best used in soups and stews, but they may also be used to cook chicken.) The Instant Pot, which is a cross between a crockpot and a pressure cooker and can be used to produce a variety of recipes, is becoming increasingly popular.

Additional Suggestions

Once you get into the practice of eating more nutritious meals at home, you may find that you can prepare something in fifteen minutes or less—roughly the same amount of time as a drive-through and less time than a sit-down restaurant. If it still feels too stressful, here are some extra suggestions to help:

Prepare ahead of time:

Before going to bed, set the table for the next day. It will only take a few minutes this way, and those minutes will be spent while you aren’t hungry and attempting to prepare dinner.

Enlist Help:

If you have a family, assign certain tasks to them. When you know you’ll have help, cleaning up after dinner won’t seem so daunting. Put some music on and see how much you can do as a group before the conclusion of a song or two.

Use paper:

For those who truly want to cut down on cleanup, throwaway plates and flatware are always an option. While not as ecologically friendly, if the convenience of just throwing the trash once you’ve finished dining makes the difference between eating out and eating at home, go for it. You’ll save more than the cost of the plates in terms of money spent elsewhere. Hopefully, these suggestions will assist you in breaking free from your eating-out routine and establishing a new healthy eating regimen. Your stress levels will not raise, and both your health and your bank account will reward you.

We hope you found this article on ways to reduce stress with a healthy eating plan helpful. Have you found ways to reduce stress with a healthy eating plan? Comment any tips you would like to share with your fellow travel nurses below.

Are you looking for your next travel nurse assignment? Click here to search our job board. Do you need housing for an upcoming travel nurse assignment? Click here to search our housing page.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

By Lori Boggan

September 11, 2021

7129 Views

Wellness on the Road

Posted on September 11, 2021January 26, 2023 by Lori Boggan

There’s nothing like packing the car and hitting the road or boarding a flight to your next adventure. It’s the element of change, enrichment, and unknown common to all of us as travelers. We seek it, are driven by it. I applaud every one of you for the true sense of support and community you provide one another. I love perusing all your photos and reading about your experiences.

Wellness on the Road

Over the next few months, I am excited to offer a little advice and inspiration I like to call “Wellness on the Road.” It’s part food, part mindfulness, and a sprinkle of yoga. It’s geared toward maintaining balance while on the road. Don’t get me wrong, I’m all about stopping at In-N-Out along I-80 in Northern California and indulging in a cheeseburger (always ask for animal style), fries, and chocolate shake!! It’s a must in California! But how do we learn and maintain balance on the road and when settling into our new environment??

Plan Plan Plan

Plan your snacks when on the road and at work. Fruit and nuts are easy and healthy alternatives. Drink mostly water. Plan 30 minutes at the start or end of your day to exercise, whether it’s going for a walk, unrolling your yoga mat (Gypsy sequences to come), checking out your local gym, swimming hall, or dance studio. Try something you’ve never tried before. It’s in your Gypsy blood. Find your routine and stick with it.

Create a Sense of Home

Wellness is not just about exercise and eating well. It’s also about a sense of well-being. While we enjoy exploring new environments, it is always nice to take a piece of home with you. Many of us have traveled with our pets, which is the closest thing to taking home with us. Some other great ways to bring warmth and a sense of home to your new environment are to bring photos, plants, trinkets, and/or your favorite candles. I always pack one box full of photos and candles. It gives a sense of familiarity. If you are not an expert plant person (me), ask for help finding the lowest maintenance plant.

Embrace Your New Surroundings

This is why we travel. We yearn to taste new food, see new sights. The perfect place to start is your local Farmer’s Market. You will find the freshest local and seasonal ingredients. Check out the festivals in your area. Take a moment to breathe it all in. Find Gypsy friends. Ten years later, I am still in contact with my Gypsy friends. Some become your friends for life.

Moderation

Being on the road often can lead to chronic poor food choices. Indulge! Eat the foods you love. Try to commit to once a week. On your other days, try to get your healthy proteins, fruits, vegetables, and grains in. Keep a bag of trail mix in your work bag. It’s an easy and healthy hunger fix. Drink even more water.

Listen to Your Body

Get enough sleep (Gypsy yoga for sleep to come). Learn to say no when it is necessary. Learn to ask for help. Just because you are a traveler does not mean that you know everything and can take on anything. We all need help sometimes. On the days you have a ton of energy, take that long run or go to your favorite invigorating yoga class. On the days you wake up with less energy, maybe opt for a walk or a restorative yoga session instead.

We need to learn to take a moment for ourselves. We need to focus on our wellness. We are caretakers by nature. We can easily lose our own well-being in the process and often suffer from the same stress-related illnesses we lecture our patients about. My message, take care of yourself. Until next time <3

By Lori Boggan

August 16, 2020

10564 Views

First Day Food for Gypsies

Posted on August 16, 2020January 26, 2023 by Lori Boggan

On your first day, the last thing you want to worry about is where to get your lunch from. Chances are that you have just arrived in your new city and are still finding your way around. In my experience, the cafeteria is best left as back up. Though many hospitals are improving their options, I like to bring my own food. The cafeteria is for those moments when I have forgotten my lunch. A little planning ahead can make all the difference. The following are some suggestions for success on your first day and the days to follow.

Breakfast

Start your first day right. Get up early enough that you can fit breakfast in. It is so important. Don’t skip breakfast!! A nurse’s brain is tasked with critical thinking, multitasking, and long hours. A travel nurse’s brain is tasked with all of this as well as learning the unit is essentially one day. A great, easy, and quick breakfast is oatmeal with fresh fruit. Oatmeal is high in fiber, stabilizes blood sugar, and is heart-healthy.

Lunch

If you (like most of us) are working three shifts in a row, prepare something ahead of time so that all you have to do is grab a container from the fridge on your way out the door. A perfect option that will give you lunch for several days is soup. Click here for one of my favorite soup recipes that is super easy to make. I give both vegetarian and meat options.

Snacks

Fruit and nuts are the best and healthiest options to sustain your brain for that long, information-packed first day. Bananas are an easy snack that will continue to sustain your blood sugar. Nuts such as walnuts or almonds are a great hunger fix.

Water

I can not emphasize enough the importance of drinking water. Try to drink as much as possible. I keep a bottle of water with me at all times. Dehydration is a headache trigger for me so I have learned the hard way.

Tea/Coffee

This is my daily treat. Every day I wake up, the first thing I think of is my first cup of tea, then the second. I bring my tea with me to work. I like to use honey as a sweetener instead of sugar. Honey sweetens with the added benefit of vitamins/minerals and more.

I hope this inspires you on your first day. Wellness and well being are at the center of our profession. Eating right makes a huge difference in our well being. Take the time every day to take care of you. What are your eating routines at work?

By Cross Country Nurses

March 5, 2020

3812 Views

4 Ways for Travel Nurses to Stick to a Healthy Eating Plan

Posted on March 5, 2020January 16, 2023 by Cross Country Nurses

This article provided by Cross Country Nurses

Healthy food choices are a breeze when you plan ahead!

Healthy Eating Really is Possible for Travel Nurses with a Plan!

Probably the most important part of a healthy eating plan is consistency, and for travel nurses who are always on the go, this can prove a difficult goal to achieve. Your routine is disrupted and rearranged every few months, which can make it easy to fall into the trap of eating whatever’s most convenient. If you’re wondering how to stay on track when you move from assignment to assignment, here are some tips you may want to try.

Create a Routine and Stick to it!

Before you start your next travel assignment, do some thoughtful research. Map out grocery stores, farmers’ markets, and restaurants that offer the kinds of choices that work best for your unique dietary concerns. Decide what days you are going to shop when you are going to cook and then stick to that plan! You may want to consider purchasing an air fryer or crockpot to help you cook things more conveniently. Make sure you bring some to-go containers to bring your meals to work so you aren’t tempted to eat something bad for you.

Meal Prepping

Nobody likes to eat super healthy all the time, but you probably know what foods will keep you looking and feeling good that you can tolerate on a regular basis without getting bored. A common combo is some kind of protein and veggie combination, like grilled chicken and salad or a turkey burger patty with steamed veggies. These items are easy to cook, and you can change up the taste by using a variety of herb and spice combinations to keep your taste buds tantalized. Spend a day cooking and then divide the portions into individual containers to grab and go for each day of your workweek. Meal prepping is a great way to save time, money and calories that you could otherwise spend going out to a restaurant or eating in the cafeteria.

Healthy Snack Are a Must

Travel nurses know better than most that a regular lunch schedule isn’t always possible, so it’s important to identify your favorite healthy snacks and keep some on you at all times. Whole fruits and sliced veggies are full of necessary vitamins and minerals and are easy to eat while you’re multitasking. There are also numerous options for boxed or canned snacks on the go but be careful of the hidden fat and calories many of them contain. Typical culprits include granola or protein bars, energy drinks or fruit juices and snack dips. Always make sure to check the label for ingredients that might surprise you.

Download a Calorie Counting App

When you’re trying to create and maintain a healthy eating routine, one thing is certain: math never lies. Download any of numerous available fitness apps currently on the market and you will know exactly how many calories you are consuming on any given day or during a single meal. Many of these apps, like MyFitnessPal, will alert you when something is too high in one of the three macronutrients of carbs, fat, and protein or when a meal is just generally high in calories. This is a great way to examine what you actually eat and ways you can reduce the overall calorie count that you may not have considered otherwise. Plus, many of these apps will let you connect with friends and encourage each other on your healthy eating journey.

Ready to devour your next travel adventure? Choose from one of these delicious new opportunities on the menu.

Finished the travel nursing guide and are ready to look for an assignment?

Check out our travel nurse jobs!

By Host Healthcare

April 12, 2018

6494 Views

10 Healthy Meal Planning Tips For Travel Nurses

Posted on April 12, 2018November 28, 2023 by Host Healthcare

This article is provided by Host Healthcare

As a travel nurse, you are always on the go. From traveling between assignments to the fast pace work responsibilities, your days can be jam-packed. One of the things that suffer during busy days is eating healthy meals. Lack of healthy meals could lead to fatigue, lack of concentration, and more serious conditions like obesity. That is why we created these 10 healthy meal planning tips for travel nurses.

Identify Healthy Meals.

The first step to eating healthy is knowing what to eat. Healthy meal planning tips for travel nurses start with knowing healthy foods to eat. There are plenty of websites or magazines you can read to find healthy recipes. In addition, ask your other nurses what healthy foods they eat.

Planning.

After you know what to eat, the next step has a meal plan. Having a plan of what you will eat for breakfast, lunch, dinner, and snacks will help you from eating a bunch of junk food. If you need assistance, there are apps and calendars to help you plan your meals accordingly.

Cook At Home.

Being a travel nurse, you might not have every cooking tool you have at home. However, cooking at home is a great way to eat healthily. Cooking at home allows you to make sure the ingredients are healthy. In addition, you can control your portion sizes instead of eating a large plate of dinner out.

Pack Your Meals.

Bringing your meals to work will ensure you have healthy meals and snacks to eat during your shift. Packing your meals ensures you don’t eat something quick in the cafeteria that provides no nutritional value.

Take Your Time Eating.

Did you know it actually takes a few minutes for your brain to tell your body it’s had enough food? Other benefits of eating healthy include better digestion and greater satisfaction with our meals.

Drink Plenty of Water.

While water isn’t a meal, drinking water is very important in planning and maintaining a healthy lifestyle. Studies have shown that drinking water has a major effect on energy levels and brain function. So be sure to drink your eight 8-ounces glasses of water per day.

Have Plenty of Snacks.

This is the biggest thing that gets in the way of eating healthy—everyone snacks. As a travel nurse, you are running around throughout the day. Be sure you bring plenty of snacks to your shift. Great snack ideas include fruits, vegetables, almonds, baked sweet potato chips, or healthy bars.

Portion Control For Eating Out.

It’s unrealistic to think you will eat a home-cooked meal for every meal. It’s okay to eat out. But when you do, make smart choices. One of the easiest ways to eat healthily is to box half your entrée before getting to the table. This will help you not to eat large portions of food.

Know How Much You Should Eat.

Everyone’s body is different. The way we metabolize the food and beverages we consume is different. That’s why it’s a good idea to know how much to eat and track what you eat. Use a site like Super Tracker or Choose My Plate to understand how much you should be eating based on yourself.

Give Yourself A Cheat Day.

As a travel nurse, you aren’t expected to eat clean meals every day. Cut yourself some slack. If you’ve had a tough week or going out with friends, don’t feel like you must eat veggies while drinking water. You’ll be surprised when you give yourself one day that you end up eating well the other days of the week.

Hopefully, after reading this article, you have a good idea of healthy meal planning tips for travel nurses. These tips are not one size fits all. Be sure you tailor these suggestions to your dietary preferences, lifestyle, and schedule to have easy meal planning and a healthier diet.

Tips for Eating Healthy as a Travel Nurse:

1. Plan Ahead

2. Meal Prep

3. Portion Control

4. Healthy Snacking

5. Stay Hydrated

Easy Snack Recipe: Greek Yogurt Parfait

Travel with Gifted

If you are a new travel nurse or looking into becoming a travel nurse:

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

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1. Start Planning Early

2. Grocery Shopping

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Choose a healthy diet.

Get moving

Take in a lot of water.

Sleep for 7-8 hours every night.

Every day, floss your teeth.

Put an end to being busy.

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Ways to Reduce Stress with a Healthy Eating Plan:

Plan Ahead:

Silly, keep it simple:

Cook in advance:

Use a Crockpot:

Try an Instant Pot:

Additional Suggestions

Prepare ahead of time:

Enlist Help:

Use paper:

If you are a new travel nurse or looking into becoming a travel nurse:

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