It's no secret that tactical professionals have weird schedules. So why do health professionals keep giving shift workers nine-to-five nutrition information? Level up your nutrition advice by giving professionals tips on how to eat healthy while saving time, money, and energy.
Fast food is often a necessary evil for first responders. Some just hate cooking, while others were stuck on overtime and ran out of packed meals. Fast food guides tailored to your area are popular and a fantastic resource for your operators.
Check out the restaurant before you go. Look for a healthier option and decide what to order before. Waiting often leads to a decision fueled by fatigue and "hanger." Double up on vegetables, fruit, lean protein, and water leading up to that meal.
Resist the urge to supersize and pick the smaller or medium burger size.
Load up on healthier sides like an apple or orange slices, a baked potato, a fruit and yogurt parfait, beans, chili, steamed rice, or baked potato chips. Opt for low-fat dressings, balsamic vinaigrette, or oil and vinegar.
Have a salad as a meal with grilled chicken or shrimp or as a side. Avoid excess calories by throwing away or using half of the croutons and crunchy noodles. Opt for a full-fat vinaigrette to help absorb fat-soluble nutrients like A, D, E, and K.
Order water, diet soda, unsweetened iced tea, or sparkling water. Diet soda, in moderation, is a great option to reduce sugar, so long as artificial sweeteners do not give you headaches or stomachaches.
Avoid crispy or fried when possible. Grilled, steamed, or broiled entrees are often lower in fat but still flavorful.
Do not hesitate to ask for substitutions. Ask for no bun or bread and fewer condiments. Add extra salsa and veggies when possible. Load up on beans and lentils to boost the fiber content.
While fast food might not be the "optimal" choice, it can be a "better, bad decision." Having healthier options is a step in the right direction for many tactical professionals.
Meals on duty means DFAC facilities for military operators and station dinners for fire and police. As a health professional, providing a recipe book that is healthier but specific to the typical meal parameters is essential for building rapport. For example, fire station dinners usually cost $5-6 per head with half a pound of protein per person. Portions are often large to allow for leftovers for the next shift.
Giving a recipe book with healthier options that fit these parameters helps break down common barriers to healthy eating, like "it's too expensive." Talk to your operators and provide educational materials that meet them where they are. Create graphics on healthier options at the DFAC, explaining how these options can increase their energy or improve performance.
Go bags are essential for those on call, but the tricky part is picking healthier non-perishable options. Encourage your operators to pack the following:
While preparing meals is a great idea, many tactical professionals lack the time, energy, or desire to cook. Many professionals also lack access to a microwave, which limits the variety of meals. Provide a guide on slow cooker and cooler meals that are portable.
If the operator eats fast food regularly, direct them to a meal preparation service. A meal prep service provides fresh meals ready to heat and eat. You can search for services in your area and even call to see if they will give a discount to your agency. These meals often cost between $9-12 per meal. A meal prep service is expensive relative to meal prep, but it could be a cost and time savings for those who eat a lot of fast food.