While we all have the very best of intentions when it comes to eating healthier, it's really not always that easy when you're on the go. During a particularly busy shift, a lot of nurses, caregivers, medical professional, heck, any shift work, only have minutes to stop. That's only moments to exhale, grab a bite, and then head right back out into the action. The result of this "dine-and-dash" routine is usually a combination of extra calories, unhealthy choices, and an unsatisfied body. In addition, nurses and healthcare workers who smoke often use their breaks as an opportunity to zip out for a quick puff. Imagine using your break time as a time to feed your body, rather than rob your body of health. While giving up smoking and other bad habits may seem like an overwhelming challenge, getting used to some new delicious and healthy coffee break habits really is easier than you think.

One of the first steps in changing your coffee break habits is to get your co-workers involved. It's not unusual for a team environment to develop into a culture of "it's your turn to bring in donuts on Friday." If you have been talking with your co-workers about improving your coffee break habits, here are some tips:

Take a poll : Ask what everyone would like to eat. Are they working on low-sodium snacks? Any vegetarians? Diabetics? This will certainly help you all be more aware of what kinds of snacks you might want to bring in to share.

Pick a treat day : If you really do want those Friday donuts, then have them. A treat once a week is not a bad thing when the other four work days are packed with healthy treats.

Put out friendly reminders : You may want to try putting a note on the coffee room fridge or wall that says "Healthy Snacks Only!" or some other fun and friendly reminder.

It's "OK" to opt-out : You may have someone on your shift who insists that they will continue with their unhealthy snacks. Don't pressure anyone into making changes. If they want to change they will change on their own.

Change is an easy concept, but putting it into practice is another. To make things easier, we are going to begin by breaking our healthy snack ideas into two categories:

• Walk-by snacks: Snacks you can grab as you walk by (replacing potato chips, cookies and candy)
• Sit-down snacks: Snacks you actually sit down to enjoy if you have at least 10 minutes to enjoy them.

Healthy Walk-By Snack Ideas

Your shift is busy, you're short staffed, the patient load is high and all you have time for is to grab a handful of chips from the bag at the nurses station. The next day, the same thing happens, only you grab for a soda to give you a big of a sugar buzz and energy boost. Finally you decide to pack a lunch and take a healthy break but alas, you are run off your feet for the third day in a row and all you have time for is the big high-fat fruit muffin you've left on the counter; the one you tear pieces off every hour just to have a bit of a snack. Does this all sound familiar? If so, you're a victim of unhealthy walk-by snacking!

If you must grab small bites as you're working, here are some ideas for healthy bites:

• Trail mix: almonds, raisins, dried fruit, seeds : all provide a protein and energy boost, a satisfying crunch, and a lower fat alternative to chips. Read labels and go for low-sodium, low-sugar, low-fat mixes.
• Sandwich quarters: believe it or not, cutting a sandwich in quarters makes the sandwich more satisfying and handy! Try a good old fashioned peanut butter and low-sugar jelly for a healthy snack.
• Granola bars: avoid the chocolate coated, high-fat bars. You may want to try Nature Valley yogurt bars, however, remember, not all 'healthy' bars are in fact good for your health. Many contain high values of salt, fats, and sugars.
• Berries and fruit: who can resist grabbing a handful of plump strawberries or grapes from a bowl? Far healthier than potato chips, don't you think?

Healthy Sit-Down Break Snacking

Ah, you've been run off your feet all morning and now you finally have a break. Do you reach for that donut and soda and put your feet up? In an effort to curb those extra calories and take back control of your health, here are some ideas for better snacking:

• Skip the soda: If it's something sweet you're looking for, why not get some nutrition in you at the same time. Reach for a natural fruit or vegetable juice instead of the sugary sodas. While you may get an initial energy boost from soda, you're sure go crash later on in the day as your energy wears down. If you're a diet soda lover consider this : many experts believe artificial sweeteners simply aren't healthy. Period.
• Skip the chips and cookies: Think of your break time as the time of day or night shift where you recharge your body's engines. This means you should look at your food as fuel. Healthy food in means your body will run efficiently. Reach for the natural whole foods instead.
• Go for nature, color and texture: This is easy enough to remember, isn't it? Color means bright red fruit, oranges, green veggies, yellow bananas. For texture think of crunch, as in crunchy veggies and nuts. And as for nature, consider that if something is natural it's simply better for you.

Healthy Snacks Under 300 Calories

Here are some simple snack ideas that will help you stay fueled up and healthy, without risking too many calories and artificial ingredients:

• Half a medium bagel with 2 tbsp fat-free cream cheese.
• Fiber One bar (under 200 calories)
• 1 cup of strawberries (49 calories) with a half cup low-fat ricotta (120 calories)
• 2 tablespoons of peanut butter on 1 slice of multigrain bread.

You may want to check out the Mayo Clinic's website for some healthy snack recipes!

Busy nurses know what it's like to try to keep their energy up for a long, and sometimes extended, shift. Remember: you may be on your own! Just because your co-workers are noshing on unhealthy snacks, you do not have to follow along. Go ahead and set your own plan in action. Who knows, you may just inspire your coworkers and the patients you work so hard to help each and every day!