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Building A Balanced Plate In the Hospital Cafeteria

By Kara Wilson, RD, LDN, CPT

Dietitian for Nurses


You’re on shift 2 of 3, it’s mid-shift, and you’re starting to feel that energy slump you often feel between your patients’ lunchtime glucose checks and afternoon med pass… and that’s when you finally get a short break to head to the hospital cafeteria.


Each hospital cafeteria serves different foods and offers different options but in my experience as a Clinical Dietitian working in several different hospitals over the past few years, I’ve found that there are always some kind of options available to provide you with a balanced plate to energize you, mind and body, so you can power through the rest of your shift.


Before we dive into what exactly to look for to build your balanced plate in your hospital cafeteria, let’s take a closer look at what makes up a balanced plate in the first place.


There are 3 main parts to a balanced plate:

1. Lean Protein - Examples include: Chicken breast, deli turkey slices, lean ground beef, eggs, and tofu.

2. High-Fiber Carbohydrates - Examples include: Brown rice, beans and lentils, potatoes, and whole wheat breads.

3. Non-Starchy Veggies - Examples include: Broccoli, carrots, tomatoes, mushrooms, and spinach.


Including lean protein, high-fiber carbohydrates, and non-starchy veggies in your meals in the amounts shown in the picture below, make up a balanced plate! It’s the perfect combination for re-energizing you to finish your shift strong.



So, now that you know what components make up a balanced plate, here are items to look for in your hospital cafeteria to build your own energizing, nourishing, and balanced plate:


  • Start by filling 1/4th of your plate with lean protein - Most hospitals have a grill section where grilled chicken breast is available if nothing else! The facilities I’ve worked at typically offered two meal options with two different protein options like beef tips or chicken tacos. I recommend picking the protein option that sounds best to you!


  • Choose a high-fiber carbohydrate to fill another 1/4th of your plate - This could be mashed potatoes, black beans, brown rice, or whole wheat bread. While carbohydrates are the nutrient that provide us with the most energy, a serving of carbohydrates that’s too large can also make you sleepy which is not helpful for powering you through the rest of your shift; so just be sure to be mindful of this portion because servings of carbohydrates are often larger than 1/4th of your plate in hospital cafeterias, just like at restaurants.


  • Fill the remaining ½ of your plate with non-starchy veggies - Almost every hospital I’ve worked in has had a salad bar with fresh veggies that would certainly help fill ½ of your plate! Otherwise, there is typically a cooked (steamed or grilled) veggie option that’s served with the main entrees on the menu, like steamed carrots or broccoli.


Lastly, we can’t have a balanced plate without including a satisfaction factor! While protein, high-fiber carbohydrates, and veggies are super satisfying by providing you with all the essential nutrients, I believe that food is more than fuel and we have to nourish more than just our bodies. Our minds need nourishment and satisfaction too. You can bump up the satisfaction factor of your meals by including foods you really love and enjoy like a pudding cup, pre-popped popcorn, or a cookie. THAT is what balance is all about!


Each part of a balanced plate serves a purpose for nourishing both your mind and body throughout your shift. There are lots of options within your hospital cafeteria to help you build a balanced plate if packing your lunch isn’t for you, especially now that you know what to look for to load up on your plate!


For more support with building balanced plates and finding balance in Nurse Life so you can feel confident in your food choices, I invite you to come say hello in my DM’s over on Instagram @karawilsonnutrition!


© 2023 The Supported Nurse



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