Nutrition for Nurses with Sydney Navarro
Nursing is a demanding profession, and amidst hectic 12-hour shifts, prioritizing nutrition can take a backseat. In episode 90 of Nursing Uncharted, we sit down with Sydney Navarro, a certified dietitian and group fitness instructor, to explore practical, sustainable ways nurses can manage their nutrition and physical health while balancing their intense schedules.
Meet Sydney Navarro: An Advocate for Balanced Nutrition and Lifestyle
Sydney Navarro, originally from New Jersey, ventured to California to pursue her education in nutrition and dietetics. With a degree from San Diego State and a dietetic internship at Cal Poly, Sydney helps people build healthy relationships with food. She uses an approach that removes a restrictive mindset and encourages sustainable, balanced eating habits.
Key Nutrition Challenges Facing Nurses
Nurses often grapple with:
Unhealthy snacking habits: The breakroom becomes a hub for sugary treats and empty calories.
Skipped meals: Long shifts and packed schedules often mean skipping meals altogether.
Decision fatigue: Making one more choice after countless decisions during a shift can feel overwhelming.
Sydney shares that inadequate nutrition can also impact mental clarity and decision-making. Her solutions focus on redefining meal prep as an act of self-care, turning good choices into a powerful tool for success.
A Realistic Approach for Meal Prep
Sydney’s philosophy for meal prep revolves around simplicity, sustainability, and personalization. Here’s how to make it work, no matter how busy your schedule:
1. Start with a Plan
Assess your week: Identify your three or four workdays and pinpoint your downtime for grocery shopping and meal prepping.
Commit to small steps: Begin by prepping meals for just three days to avoid overwhelm. Expand as you grow more comfortable.
2. Build Around Five Key Components
When crafting meals, Sydney outlines five essential elements for balance and nutrition:
Protein: Grill chicken, boil eggs, or stock up on canned tuna for accessible options.
Complex Carbs: Think rice, quinoa, or sweet potatoes for long-lasting energy.
Fruits/Veggies: Add variety with broccoli, bell peppers, berries, and apples.
Healthy Fats: Don’t forget avocado, olive oil, or your favorite nut butter.
Fun Add-ons: Spice things up with sriracha, soy sauce, hummus, or your preferred toppings.
3. Simplify Your Meal Prep
Keep meal prep times manageable and engaging:
- Roast veggies in bulk
- Cook proteins (like chicken or ground turkey) that pair well with various meals
- Use versatile ingredients like quinoa or chickpea pasta
- Turn on a podcast or playlist to transform meal prep into a rewarding ritual
Sample Recipes and Ideas for 12-Hour Shifts
Sydney shared some of her go-to recipes for busy nurses. Here are a few practical suggestions:
Breakfast: Overnight Oats
Ingredients: Oats, almond milk, Greek yogurt, blueberries, chia seeds, and a sweetener like honey.
Why it works: Easy to prep, portable, and packed with fiber for sustained energy throughout your shift.
Lunch: Mediterranean Chickpea Quinoa Salad
Components: Quinoa, chickpeas, diced veggies (like cucumbers, tomatoes, and onions), olive oil, lemon juice, and herbs.
Pro tip: Add a protein, such as rotisserie chicken or tuna, for a well-rounded meal.
Dinner: Asian Lettuce Cups
Ingredients: Ground chicken, soy sauce, sriracha, rice vinegar, water chestnuts, and scallions.
Serve it: Over rice or in lettuce wraps for a flavorful, quick-to-prepare option.
Snacks to Savor
Charcuterie-style box: Pair a meat stick with a Babybel cheese and whole-grain crackers.
Fruit and protein pairings: Think apples with peanut butter or Greek yogurt with granola.
On-the-go options: Keep popcorn, almonds, or roasted edamame on hand for quick snacking.
Adaptations for Night Shift Nurses
For night shift nurses, maintaining healthy eating habits can be even more challenging. Sydney recommends:
- Breaking meals into smaller, high-protein snacks: Incorporate six mini-meals throughout the shift to avoid heaviness.
- Hydration and protein shakes: Sipping a protein shake paired with fruit can be an effective way to stay energized.
Mindful Snacking in the Breakroom
Sydney reminds nurses that completely restricting breakroom indulgences isn’t realistic or healthy. Instead:
- Use the 3-bite rule: Mindfully savor three bites of a treat to satisfy your craving without going overboard.
- Stay fueled throughout the day: Eating balanced meals and high-protein snacks minimizes the temptation to overindulge on sweets.
Want the Recipes? Find Sydney Online
Follow Sydney on Instagram at @strongly_sydnav, where you can find detailed recipes in her story highlights. Prefer a downloadable PDF? Send her a direct message to receive your copy. Sydney also accepts private clients for one-on-one guidance.
Fuel your body, empower your practice, and make every shift a little easier with these tips. For more nursing insights and resources, check out the Nursing Uncharted podcast on your favorite streaming platform or follow @AMNNurse on Instagram.
