The team at Nurses & Midwives Health shares expert advice on fuelling up for your next shift.
Health insurance can be more than a safety net; it can support your everyday health and wellbeing. At Nurses & Midwives Health, this includes sharing small, achievable steps to help you take care of you. Like eating for sustained energy through your shift.
As resident Accredited Practising Dietitian Barbara Yassa says, “Your workday demands a lot and your food should support your energy levels, not hold you back.”
“Your food should support your energy levels, not hold you back.”
While meal prepping might feel daunting, even a rough plan can help you avoid last-minute choices that are more scramble than smooth sailing.
Mighty macronutrients
Barbara Yassa recommends a combination of high-protein and high-fibre foods. “Protein takes longer to digest, helping you feel fuller for longer, while fibre aids digestion and supports steady blood sugar levels – preventing those dreaded energy crashes.”
To set yourself up for success, she suggests stocking up the fridge or pantry with nutritious ingredients ahead of time. “If you have the right foods on hand, you won’t have to think twice about making a nutritious choice”.
When grocery shopping, focus on foods rich in protein and fibre:
- Protein: Greek yoghurt, cheese, nuts, lean meats, fish, eggs, tofu
- Fibre: Wholegrains, fruits, vegetables, legumes
By mixing and matching these ingredients, you can create simple meals and snacks that are both satisfying and nutritionally balanced.
Planning for performance
Having the right foods available is only part of the equation – planning what to eat and when can make a significant difference.
The first step is to start with a nourishing meal. This will ensure you can be well-fuelled and ready to take on the shift. Depending on time, your selection can be a quick smoothie, toast with added protein (e.g. nut butter or cheese), or a bowl of wholegrain cereal with milk. If you have more time, consider a cooked meal with eggs and vegetables1.
Packing easy-to-prepare meals ensures you have something nutritious on hand.
Snacking for the win
Snacks often get a bad rap, but they don’t have to be unhealthy impulse choices. Smart snacking can help you sustain energy and focus. Here are some of Barbara Yassa’s favourites2:
They don’t have to be unhealthy impulse choices. Smart snacking can help you sustain energy and focus.
| Stock up on | For a light bite | Or something more |
| Wholegrain bread | Peanut butter & banana toast | Cheese & salad with wholegrain sandwich |
| Greek yoghurt | Yoghurt with berries & nuts | Falafel balls with tzatziki |
| Hummus | Hummus & veggie sticks | Wholegrain wrap with hummus & chicken |
| Avocado | Avocado on wholegrain crispbreads | Mexican beef wraps |
While it can be challenging on a busy shift to pause and eat, it helps to regulate your blood sugar levels, keeping you more focused during high-pressure situations.
Balance is key
While Barbara Yassa is big on stocking up on healthy options and planning meals and snacks, there’s space for treats too! Getting the basics right absolutely allows for the occasional (portion-controlled) treat.
As with most things in life, it’s about balance. It doesn’t have to be perfect, but small, consistent changes can help to fuel your mind and body to the end of your shift, whatever it brings.
Your union. Your health cover.
Just like your union, Nurses & Midwives Health exists to look after you. Here’s how:
Extras cover can help with the cost of everyday healthcare – like dental checks, glasses, physio, podiatry, massage and chiro.
Eligible members can also access the Healthy Lifestyle benefit^, which may help cover things like gym memberships, personal training and online weight management programs.
Hospital cover gives you choice when it comes to your care. As a private patient, you can pick a specialist you like and trust and choose where you’re treated.
With Hospital cover, you may also be able to access a range of support services at no extra cost*- designed to help manage health conditions, improve mental wellness and more.
Who can join?
As an ANMF member, you and your family can join Nurses & Midwives Health and be part of Australia’s largest industry health fund! Find out more at nmhealth.com.au/anmf
^To claim this benefit, in most cases you’ll need a health/medical professional to complete a Healthy Lifestyle program form to confirm the service you’re claiming for is to improve a specific health condition.
*These programs are brought to members through Healthcare Services, an initiative of Nurses & Midwives Health, to support members’ health and wellbeing through quality, evidence-based health management. To be eligible for a Healthcare Services program you need to have Nurses & Midwives Health Hospital cover and have served any relevant waiting periods. Additional eligibility criteria may apply.
Sources:
1 Nutrition Australia – Recipes
2 Baker Heart & Diabetes Institute – Healthy snacks fact sheet
