25 of the Healthiest Snacks for Nurses
As amazing as we nurses are at educating our patients on what to eat and not to eat, it can be surprisingly hard for us to put that information to practice for ourselves. Whether we’re skipping our breaks all-together (please don’t do that!) or scarfing down a few saltines from the nutrition room on the unit, it can be tough to come up with health snacks to bring to work each shift. Luckily, we’ve got you covered!
We’ve compiled a list of 25 healthy snack options for the busy nurse on the go. Each of these ideas contains either one or more of the following: prebiotics, probiotics, antioxidants, fiber, healthy fats, vitamins, and minerals.
Prebiotics
Prebiotics are nondigestible food ingredients that promotes the growth of beneficial microorganisms in the intestines. Essentially, prebiotics are food for good bacteria.
Probiotics
Probiotics are amazing for your gut health. They are live microorganisms to support a healthy microbiome. Good bacteria make B-12 and Vitamin K, improves digestion, reduces inflammation, maintains gut lining, increases absorption of minerals.
Antioxidants
Antioxidants protect your body’s cells from damage caused by free radicals.
But…what are free radicals?
Free radicals are the waste materials produced by cells as the body processes food and reacts to the environment. When the body can’t remove these waste materials, the consequence is oxidative stress. This oxidative stress has been linked to heart disease, cancer, arthritis, stroke, respiratory diseases, immune deficiency, emphysema, Parkinson’s disease, and other inflammatory or ischemic conditions.
Fiber
Foods high in fiber take a longer amount of time to digest so you feel full longer. Fiber is also great for digestive health and reduced incidence of colon cancer.
Daily recommended total fiber intake is 25-30g.
Complex carbs which are high in fiber and are easily found in whole grains, beans, and vegetables take the body longer to break down—so they provide more lasting energy.
Healthy Fats
Healthy fats are high in energy density. Your body needs healthy fats to support brain function and all the critical thinking we do all shift long.
Yogurt is a great healthy snack that contains probiotics for a healthy gut. With so many types of flavors and toppings to choose from, it’s hard to get tired of. If you’re looking for a reliable, go-to snack, here it is.
Pickles can be bought by the jar or even individually and contain probiotics as a result of the fermentation process. Pickles are a great low-calorie snack that offers a ton of flavor.
Kombucha is a fermented tea that contain millions to billions of probiotics. They come in a variety of delicious flavors.
Avocados have healthy fats to support brain function. They also contain prebiotic fiber for digestive health. Avocados are easy to pack and taste great with a pinch of salt or other seasonings. Want to keep the other half of your avocado green so you can eat it later? Rub with lemon juice to prevent it from turning brown.
Hardboiled eggs are super easy to prep at the beginning of the week. Pre-peel them for easy snacking in a limited amount of time. Eggs are a great source of protein, contain all nine essential amino acids, and raise HDL levels. They also make a great weight loss snack.
Carrots contain beta-carotene which supports eye health as well as vitamin A and antioxidants. Carrot sticks are a quick, crunchy snack that’s easy to pack in your nurse bag.
Broccoli is a great source of fiber, antioxidants, zinc, iron, and magnesium.
Celery contains antioxidants as well as soluble and insoluble fiber which is great for digestive health. Other health benefits include lowering LDL and blood pressure. Celery tastes great with vegetable dips or peanut butter.
Almonds contain healthy fats, fiber, protein, magnesium, and vitamin E. Almonds make a great addition to trail mixes or eaten by themselves.
Pecans are a great source of antioxidants and healthy fats. They can be eaten raw or toasted and pair well with raisins or cranberries.
Sweet potatoes are a source of vitamin A, beta-carotene, and antioxidants. You can bake them whole or dice them into cubes and cook on a stove top for a sweet, filling snack.
Grapes contain antioxidants as well as vitamins C and K. Frozen grapes make for a cool summer-time snack.
Strawberries are a great tasting snack that contain antioxidants. They make a good stand-alone snack or they can be used as toppings.
Bananas are an inexpensive, portable, and tasty snack. Bananas contain prebiotic fiber and are a source of potassium, vitamin C, and vitamin B6. They are a great snack on their own, but also pair well with peanut butter, yogurt, or dark chocolate.
Jicama is a low carb and low-calorie vegetable that’s high in prebiotic fiber. Jicama also contains vitamin C, magnesium, potassium, and folate. You can eat jicama cooked or raw. They cut easily into sticks that you can pair with dip. Or try sprinkling with chili and lime.
Zucchini is the unsung hero of snacking veggies and make a waaaay better dipping veggie than cucumbers in our humble opinion. Zucchini has a significant amount of fiber and even beta-carotene, which supports eye health. Cut them into thick sticks and pack your favorite dip. Just try it—you won’t regret it.
Apples are loaded with fiber and antioxidants. Plus—they are easy to pack and come in a variety of flavors for every preference. Apples can be enjoyed on their own or with peanut butter, alongside cheese cubes, or even dipped in yogurt.
Blueberries are a portable snack that are also a great source of antioxidants. Other health benefits include lowering blood pressure and LDL levels.
This one is pretty common knowledge at this point. But dark chocolate has antioxidants and may lower blood pressure and reduce heart disease risk.
Bell peppers contain vitamin C and are also a source of antioxidants. Grab a variety of colored bell peppers and pair with hummus for a healthy snack.
Artichokes are a great source of antioxidants and make a great make-ahead snack.
Pomegranates offer vitamin C, potassium, iron, and antioxidants. Pomegranate juice tastes great on its own or in smoothies. Or you can even find containers of pomegranate seeds in most grocery stores.
Beets provide antioxidants, fiber, iron, folate, and potassium. Raw beets may not be a great option for a shift break. But beet chips are a delicious healthy and portable snack option.
Plantain chips provide antioxidants and vitamin C. They are a great substitute for tortilla chips and pair great with guacamole, hummus, or salsa.
Hot or cold cereal made with whole oats are prebiotic, antioxidants, and have tons of fiber. Whole oats are complex for the body to digest, which helps with appetite control.
Flax seeds are great source of fiber, prebiotics, antioxidants, and Omega-3 fatty acids. Flax seeds can also lower LDL levels and make a great addition to oatmeal, peanut butter, or even mustard.
1. Yogurt
Yogurt is a great healthy snack that contains probiotics for a healthy gut. With so many types of flavors and toppings to choose from, it’s hard to get tired of. If you’re looking for a reliable, go-to snack, here it is.
2. Pickles
Pickles can be bought by the jar or even individually and contain probiotics as a result of the fermentation process. Pickles are a great low-calorie snack that offers a ton of flavor.
3. Kombucha
Kombucha is a fermented tea that contain millions to billions of probiotics. They come in a variety of delicious flavors.
4. Avocados
Avocados have healthy fats to support brain function. They also contain prebiotic fiber for digestive health. Avocados are easy to pack and taste great with a pinch of salt or other seasonings. Want to keep the other half of your avocado green so you can eat it later? Rub with lemon juice to prevent it from turning brown.
5. Hardboiled eggs
Hardboiled eggs are super easy to prep at the beginning of the week. Pre-peel them for easy snacking in a limited amount of time. Eggs are a great source of protein, contain all nine essential amino acids, and raise HDL levels. They also make a great weight loss snack
6. Carrot Sticks
Carrots contain beta-carotene which supports eye health as well as vitamin A and antioxidants. Carrot sticks are a quick, crunchy snack that’s easy to pack in your nurse bag.
7. Broccoli
Broccoli is a great source of fiber, antioxidants, zinc, iron, and magnesium.
8. Celery
Celery contains antioxidants as well as soluble and insoluble fiber which is great for digestive health. Other health benefits include lowering LDL and blood pressure. Celery tastes great with vegetable dips or peanut butter.
9. Almonds
Almonds contain healthy fats, fiber, protein, magnesium, and vitamin E. Almonds make a great addition to trail mixes or eaten by themselves.
10. Pecans
Pecans are a great source of antioxidants and healthy fats. They can be eaten raw or toasted and pair well with raisins or cranberries.
11. Sweet potatoes
Sweet potatoes are a source of vitamin A, beta-carotene, and antioxidants. You can bake them whole or dice them into cubes and cook on a stove top for a sweet, filling snack.
12. Grapes
Grapes contain antioxidants as well as vitamins C and K. Frozen grapes make for a cool summer-time snack.
13. Strawberries
Strawberries are a great tasting snack that contain antioxidants. They make a good stand-alone snack or they can be used as toppings.
14. Bananas
Bananas are an inexpensive, portable, and tasty snack. Bananas contain prebiotic fiber and are a source of potassium, vitamin C, and vitamin B6. They are a great snack on their own, but also pair well with peanut butter, yogurt, or dark chocolate.
15. Jicama
Jicama is a low carb and low-calorie vegetable that’s high in prebiotic fiber. Jicama also contains vitamin C, magnesium, potassium, and folate. You can eat jicama cooked or raw. They cut easily into sticks that you can pair with dip. Or try sprinkling with chili and lime.
16. Zucchini & Dip
Zucchini is the unsung hero of snacking veggies and make a waaaay better dipping veggie than cucumbers in our humble opinion. Zucchini has a significant amount of fiber and even beta-carotene, which supports eye health. Cut them into thick sticks and pack your favorite dip. Just try it—you won’t regret it.
17. Apples
Apples are loaded with fiber and antioxidants. Plus—they are easy to pack and come in a variety of flavors for every preference. Apples can be enjoyed on their own or with peanut butter, alongside cheese cubes, or even dipped in yogurt.
18. Blueberries
Blueberries are a portable snack that are also a great source of antioxidants. Other health benefits include lowering blood pressure and LDL levels.
19. Dark chocolate
This one is pretty common knowledge at this point. But dark chocolate has antioxidants and may lower blood pressure and reduce heart disease risk.
20. Bell pepper slices & hummus
Bell peppers contain vitamin C and are also a source of antioxidants. Grab a variety of colored bell peppers and pair with hummus for a healthy snack.
21. Artichokes
Artichokes are a great source of antioxidants and make a great make-ahead snack.
22. Pomegranates
Pomegranates offer vitamin C, potassium, iron, and antioxidants. Pomegranate juice tastes great on its own or in smoothies. Or you can even find containers of pomegranate seeds in most grocery stores.
23. Beet chips
Beets provide antioxidants, fiber, iron, folate, and potassium. Raw beets may not be a great option for a shift break. But beet chips are a delicious healthy and portable snack option.
24. Plantain Chips
Plantain chips provide antioxidants and vitamin C. They are a great substitute for tortilla chips and pair great with guacamole, hummus, or salsa.
25. Oatmeal with Whole Oats
Hot or cold cereal made with whole oats are prebiotic, antioxidants, and have tons of fiber. Whole oats are complex for the body to digest, which helps with appetite control.
(**Bonus) 26. Flax seeds
A great source of fiber, prebiotics, antioxidants, and Omega-3 fatty acids. Flax seeds can also lower LDL levels and make a great addition to oatmeal, peanut butter, or even mustard.