Being a travel nurse blends the fulfilling profession of nursing with the excitement of travel, but we’ve all heard the saying, “fill your own cup before you fill others.” Truth be told, the demanding schedules and unfamiliar settings of travel nursing can often leave your metaphorical cup emptier than you’d like. While prioritizing your nutrition is important, it’s easier said than done, especially with a lack of time, energy, and kitchen equipment on the road. And regularly eating out is becoming less and less affordable because of inflation and wage increases in the service industry.
If you want to take home more of your paycheck while keeping your “cup” full, keep reading for healthy eating on-the-go hacks that support your nourishment during a travel assignment.
Healthy Eating On-the-Go
Many nursing shifts require early mornings and late evenings that don’t allow time for meal prep. The most realistic way to maintain energy levels throughout the day is by keeping convenient snacks on hand that pack a nutritional punch.
Hard Boiled Eggs
Why They’re Great:
- Rich in Protein: Keeps you full and energized.
- Nutrient-Dense: Packed with vitamins and minerals.
- Portable: Easy to prepare and pack with you on-the-go.
Examples:
- Pre-Cooked and Peeled: Available in grocery stores or convenience stores.
- Home-Cooked: Would you believe us when we say you can hard boil eggs from the comfort of your hotel room? Drop a handful of eggs into the coffee pot with enough water to fully submerge and boil every egg. In 15 minutes, you’ll have soft eggs and in 30 minutes, voilà, they’ll be hard-boiled!
- Pro-tip: Seasonings like the Trader Joe’s Everything But the Bagel Seasoning is an easy way to jazz up your snacks!
Energy Balls
Why They’re Great:
- Energy and Nutrient-Dense: It’s in the name. These balls provide a quick energy boost with a mix of fats, protein, and carbs.
- Customizable and Easy to Make: Can be tailored to your preferences and dietary needs and all you need is access to a refrigerator! No food processor or oven necessary.
- Portable: Small, bite-sized, and easy to pack.
Examples:
Jerky
Why It’s Great:
- High in Protein: Filling and provides long-lasting energy.
- Portable: Convenient and easy to pack.
- Variety: Available in various meats and flavors.
Examples:
Greek Yogurt
Why It’s Great:
- Packed with Protein: Keeps you full and provides a steady release of energy.
- Millions of Probiotics: Hello, gut health!
- Versatile: Can be enjoyed with fruit, granola, honey, chia seeds, or dark chocolate.
Examples:
- Single-Serve Cups: Portable and portion-controlled.
- Smoothies: Convenient and can be made ahead of time. Consider purchasing a travel-sized NutriBullet, which can even double as a light-duty food processor.
Tips for Snacking Nutritiously
- Look at the Nutrition Labels: When seeking healthy snacks on-the-go, aim for snacks that are high in protein, carbs, healthy fats, and fiber to maintain energy levels. Stay away from things that are high in sugar to avoid a mid-day crash.
- Mindful Eating: If you can help it, take a few minutes to truly savor your snack. Notice the colors, sounds, smells, tastes, and textures of your food. Not only does this aid with digestion, but it helps set boundaries between “me time” and “patient time”.
- Invest in the Good Stuff: If you have the choice to purchase cheaper snacks with processed ingredients vs. more expensive bites that are organic, go with the latter. There is no better long-term investment than your health.
Healthy Eating At “Home”
Whether your “home” is a hotel room, apartment, or somewhere in between, first things first: take inventory of what you’re working with. How big is your refrigerator? Do you have access to a freezer? Is your coffee pot fully functioning? Will you need to purchase utensils, a mixing bowl, and plates? How about essentials like salt and pepper, oil, butter, and any other cooking basics?
Keep in mind that your Freedom Healthcare Staffing recruiter can ensure that accommodations such as a refrigerator and coffee pot are taken care of. And it’s a smart idea to purchase a portable blender for smoothies and juices, a small instant pot for soups and stews, or a hot plate.
Healthy Staples to Keep Stocked
Healthy eating on-the-go doesn’t have to be hard. Regardless of whether your travel assignment has landed you in a big city or small town, chances are high that either your lodging or hospital is near a local deli or grocery store. Here’s a foolproof list of store-bought items that are convenient, delicious, wholesome, and healthy. Keep these pantry staples on hand to avoid eating McDonald’s as your standard meal.
- Rotisserie chicken
- Sandwich or wrap fixings: bread or tortillas, deli meat, cheese, lettuce, tomato, condiments, etc.
- Salad kits
- Microwavable meals like Amy’s that are gluten-free, non-GMO, and often organic
- Tuna pouches to use on crackers or bread
- Fresh fruit and veggies that can be eaten raw such as carrots, celery, cucumbers, and bell peppers
- Dips like salsa and hummus
Nutritional Recipes to Check Out
No-Bake Meal Ideas for Breakfast
No-Bake Meal Ideas for Lunch or Dinner
- Chicken Caesar Wrap with Rotisserie Chicken
- Instant Pot Spaghetti and Meatballs
- Beef and Bean Chili on a Hot Plate
Our Favorite Food Bloggers (If You Have Access to a Kitchen)
- Budget Bytes: Delicious, affordable, and easy-to-make recipes
- Pinch of Yum: Fresh, flavorful, and (mostly) healthy recipes that are realistic
- Recipe Tin Eats: Offers 15-minute meals (yes really!) that are delicious and comforting
Explore Beyond Your Front Door
Farmers Markets
Any guide to healthy eating on-the-go isn’t complete without a mention of farmers markets: the mecca for fresh, local produce that’s affordable. Poke around your neighborhood (or at the very least Google) to discover where nearby markets are to find high-quality produce, as well as wholesome items like all-natural honey, kimchi, or herbs to spice up your meals. You’ll also get a better feel for your town’s culture and community, making your home away from home feel a bit more familiar.
Restaurants
Whether you’re grabbing a quick meal between shifts, enjoying a night off from cooking, or simply don’t have the energy for a grocery run (we’ve all been there), dining out is an inevitable part of modern day life. Aside from their steep bills and service fees, restaurant menus are often high-calorie, high-fat, and high-sugar. Here are some practical tips to help you make healthier choices while still enjoying your dining experience.
Plan Ahead
- Check the Menu Online: Most restaurants post their menus online. Look for health-friendly options ahead of time so that you’re not unpleasantly surprised once you get there.
- Look for Nutritional Information: Some restaurants provide calorie information that can help you identify more balanced options.
Start with a Healthy Appetizer
- Choosing a light starter can help you feel more full before the entrée comes and set a healthy tone for the rest of the meal.
- Opt for salads and broth-based soups and avoid fried or creamy starters that are often full of calories and unhealthy fats.
Choose Main Courses Wisely
- Prioritize grilled, baked or steamed options. This cooking method uses less oil and maintains more nutrients than fried dishes.
- Focus on Lean Proteins: Look for dishes with chicken, fish, venison, or tofu instead of red meat or processed meats
- Load up on veggies.
Practice Mindful Eating
- Eat Slowly: Pay attention to each bite and savor the flavors. Not only does this help with digestion but you are more likely to pick up signals from your body when it’s full.
- Put Your Fork Down Between Bites: This pro tip helps slow your eating pace and encourages mindfulness.
- Ask for a To-Go Box: If you feel full, ask for a to-go box as this helps portion control and gives you another meal for later.
Eating healthy as a travel nurse may require some extra effort compared to the easy-way-out of fast food every night, but it’s vital to prioritize keeping your own cup full so that you can better fill the cup of your patients. With these tips for healthy eating on-the-go, you can enjoy nutritious and delicious meals, wherever your travel nursing assignment takes you and whatever kitchen situation (or lack thereof) you’ve been dealt. If you’re looking for your next assignment, quick apply today to be paired with your dedicated Freedom recruiter and begin receiving job alerts.