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10 Tips to Fill Your Tummy, and Not Your Scrubs!

10 Tips to Fill Your Tummy, and Not Your Scrubs!

Marijke Durning | Scrubs Magazine

November 11, 2010

Oh boy…it’s 3 a.m. and you’ve got an urge to snack. Working shifts, particularly evenings and nights, can be tough, and eating a healthy, regular diet can be tougher when your schedule is so out of whack. So what can you do about these hunger pangs without adding a pile of calories to your daily allotment?

First of all, although we were taught to eat three square meals per day, grazing—eating small amounts often—is actually healthier for your body. The trick is to be sure that you don’t overdo the grazing!

Second, when looking for snack foods, although the sugary stuff is often handy, it’s best to choose foods that have fat, fiber and protein. This will give your body fuel to stay on the go longer, unlike the sugary stuff, which often causes you to crash as soon as it has been metabolized.

If you’re looking for a little inspiration, here are some tips and low-calorie ideas that are meant to fill your stomach—not your scrubs.

1. Plan your snacks in advance.

When shopping for groceries or planning your meals, keep your snack needs in mind. It’s when we don’t know what we want to eat and don’t have anything healthy on hand that we end up eating the foods from the “don’t” category.

2. Chips Ahoy!

Have a craving for chips? Pita chips are easy to make, store well in a sealed container and have a good bit of fiber if you choose the whole wheat or other types of grains. They provide a good crunch and can be used for dipping healthy stuff, too. Note that this is for the homemade chips, not the store-bought ones.

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Pita Chip Recipe

Preheat your oven to 400 degrees F. Combine ½ cup of olive oil with ½ tsp. black pepper, 1 tsp. ground garlic or garlic salt, ½ tsp. dried basil and 1 tsp. dried chervil (or any combination of herbs).

Take a package of pita pockets and cut them in quarters. A pair of clean scissors makes this job easy. Carefully separate the layers of bread in each quarter so you have a total of 8 triangles. Spread the triangles on a greased cookie sheet and brush with olive oil combo. Bake for about 7 minutes, but watch closely because they can burn quickly. When cool, store in Ziploc bags or sealed containers.

3. Kale Chips

Want another easy and healthy chip snack? Have you considered kale chips? Seriously! They don’t taste like you’re eating vegetables at all.

Kale Chip Recipe

Preheat your oven to 350 degrees F. Gather a bunch of kale leaves, remove the stems and tear the leaves into decent chip-size pieces. Combine ½ cup olive oil with some kosher salt or seasoned salt (not too much; use your judgment). Next, you can either spread the kale out on a cookie sheet and use a mister to spray the oil, or put the oil in a sealable plastic bag, add the kale, seal the bag and then squeeze the bag until all the kale is covered. Bake for about 10 minutes, but watch closely to prevent burning.

Next: Trail Mix >>

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