Eve Martin offers some top tips for eating healthily at work.

It’s no secret that working as a dental nurse is a demanding job. Long hours on your feet, a fast-paced environment, and limited breaks make it understandable that eating healthily can be a challenge. But although your focus is on patient care, it’s important to also prioritise your own health and wellbeing by maintaining a balanced diet. Not only does this support a positive work/life balance, but it also keeps you in top shape to better help your clients by boosting your energy and focus levels.

Here, we explore some top tips for eating well at work, no matter how hectic your dental nursing schedule is.

Don’t underestimate the power of meal prep

There’s a lot of hype around meal prep, and it’s not undeserving. One of the biggest obstacles to eating healthily is time restraints – nutritious, homemade meals take longer to plan and cook than fast food or convenience snack options. But by batch cooking on your days off, you can have an accessible supply of healthy meals to grab and go throughout the week.

Be sure to create balanced meals, including fresh vegetables; a protein source such as tofu, fish, or chicken; complex carbohydrates, like brown rice or quinoa; and healthy fats – avocado, nuts, and olive oil are all great choices. You can use portioned containers to keep everything separate and avoid soggy salad, and store them in the fridge ready to grab as you head out each morning.

Choose nutritious snacks

Dental nursing is often physically demanding, so you’re likely to need snacks in addition to your main meals to keep your energy levels stable. Letting yourself become too hungry puts you at risk of reaching for a high sugar snack, so be sure to keep a stash of nutritious choices close at hand throughout the day.

Protein-rich snacks such as Greek yoghurt, boiled eggs, or nuts only take a couple of minutes to eat and will help keep you satiated for longer than a packet of crisps or a chocolate bar. Apple slices with peanut butter, carrot sticks with hummus, or a banana also work well for a quick energy boost, and can help you stay on track when hunger strikes.

Stay hydrated

Did you know that more than three quarters of people in the UK drink less than one litre of water a day? That’s less than half of the NHS recommended daily amount. Dehydration can lead to fatigue, poor concentration, headaches and poor sleep quality, so it’s important to make sure you continue to drink enough water even when you’re busy at work.

Keep a refillable water bottle at your station and sip it every chance you get. If you find plain water less than appealing, try adding some cucumber slices or berries to it for some natural sweetness. You should aim to drink 1.5 to 2L of water each day, and you may find you’re also less hungry if you do. Often, thirst signals are mistaken for hunger in our bodies, as it’s the same part of the brain that’s responsible for these cues.

Take a holistic approach to healthy eating

Healthy eating doesn’t just apply at work – you need to aim to maintain the balance at home, too. Of course, it’s perfectly healthy to enjoy occasional treats, but you’ll likely find that the less sugar you consume, the less you’ll crave.

Getting enough sleep can help reduce cravings for unhealthy foods, and by prioritising home-cooked meals over takeaways, you’ll easily boost your nutrition. By taking a holistic approach to self-care and a balanced diet, you can enjoy better mental clarity and have more energy to handle the challenges of your job.

Fuel your body to perform at your best

While eating well as a dental nurse isn’t without its obstacles, with a little bit of careful planning and mindfulness, it is possible. By prepping nutritious meals, choosing protein-rich snacks, and staying well hydrated, you can fuel your body properly and feel your best both at work and at home.

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