Nutritious Snacks for Nurses: Boost Energy and Stay Alert on Long Shifts

Are you constantly searching for the perfect snack while working a demanding nursing shift? With unpredictable schedules and limited break time, it’s crucial to choose snacks that are nutritious, energizing, and easy to carry—especially ones that don’t need refrigeration.

Whether you’re hustling through back-to-back patient rounds or charting late into your shift, the right snacks can help you stay focused, fight fatigue, and avoid burnout.

Why Nutrition Matters for Nurses

According to GoodWork, it’s common for nurses to miss meals or breaks due to staffing shortages and patient demands. This not only takes a toll on your health but can also affect patient care and job performance.

“Ideally, nurses on 12-hour shifts should get three 15-minute breaks and one uninterrupted meal. But even a five-minute pause is rare in many hospitals,” says GoodWork.

While you should always advocate for your right to rest, bringing smart snacks is one way to support your body and mind through the toughest days. Below are three portable, energizing snacks that can keep you going—even without a formal break.

🧂 1. Lightly Seasoned Popcorn

If your unit has a microwave, popcorn is an easy go-to. It’s light, crunchy, and satisfying. Plus, air-popped popcorn is a whole grain, meaning it offers fiber that helps support heart health, blood sugar regulation, and digestion.

“When air-popped and lightly seasoned, popcorn is a wholesome snack. It’s low-calorie and full of fiber—great for keeping you full and energized between meals,” notes GoodWork.

Look for plain or lightly salted varieties, and season them yourself to keep the sodium and butter in check.

🧀 2. String Cheese

String cheese is a powerhouse snack—rich in protein, calcium, and flavor. It’s perfectly portioned, mess-free, and doesn’t require refrigeration for short periods, making it ideal to stash in your pocket or bag.

A typical part-skim string cheese stick has:

• 80 calories
• 8 grams of protein
• High calcium, with lower saturated fat than many other cheese types

Flavors range from classic mozzarella to fun varieties like pepper jack and tomato basil, so you can keep things interesting.

🥕 3. Veggie Sticks with Dip

If you can store them in a breakroom fridge or a small cooler bag, chopped veggies make a satisfying, nutrient-packed snack. Fill a divided container with:

• Carrot sticks
• Celery
• Snap peas
• Your favorite light dip (like hummus or Greek yogurt-based ranch)

These veggies deliver fiber, vitamins, and hydration—perfect for long shifts.

Pro Tip: Keep a Snack Kit in Your Bag

Build a mini “nurse snack kit” with a mix of shelf-stable and refrigerated items (when possible), so you’re never caught off guard. Staying fueled helps you stay calm, alert, and compassionate.

Don’t let missed breaks ruin your shift. With a little planning, your snack game can support your health and your patients.

Ready to work in an environment that values both your time and well-being?
Explore career opportunities designed for nurses like you at GoodWork.