First responder life lends itself to some unhealthy habits, so to eat healthy, you need to plan ahead and make smart choices. It’s easy to just get take-out, eat whatever’s at the base, and drink coffee all day, but you have to ask yourself a serious question.
Are these habits building a body that can perform the job in the years to come?
If you answered no, then keep reading, because this is for you.
Why Eating Habits Matter
You’re a hard worker and you know that the work you put into something has a major effect on the outcome. So, why wouldn’t you put the right work into a healthy body?
How often have you been at base or on the truck and you have a moment to eat, but nothing is there? Maybe you grab takeout from a nearby joint and eat whatever looks good. It’ll take the edge off and you’ll get through the shift. You can eat healthy at home.
A lot of times, first responders are stuck in the mindset of it’s good enough for now, but if that mindset is happening every day, it’s a problem. Whether it’s a burger or pizza or some delicious foreign cuisine, grabbing whatever’s handy shouldn’t be the norm if you want your body to keep doing this in the long run.
But it can’t be helped if I’m always on the go, right? Right?
Wrong. There are things you can do starting now to make better choices, eat healthy now, and set yourself up for a healthier lifestyle going forward.
5 Tips for First Responders to Eat Healthy
As with all first responder tips, there are variations and some tips will work better than others. The most important thing when it comes to eating healthy though, is the mindset. So soak all this in, consider your choices, and make a conscious decision to eat healthy
Stock Smart
It starts with planning. When your options include healthy choices, it’s much easier to eat healthy.
Put a bowl of fruit on the counter and make healthy foods like yogurt, salad, or grilled chicken visible in the fridge. When you see healthy options first, you’re more likely to choose them, so stock smart to keep them ready to go.
Pack Healthy
It would be easier to eat healthy if you weren’t constantly on the go, but there’s still a few things you can do to maintain a healthy lifestyle as a first responder.
Packing healthy doesn’t mean traveling with salad everywhere. A healthy granola bar, pack of almonds, raisins, or dehydrated fruits travels light. Keep a snack pack on the truck or in the cruiser for those busy shifts and graze as needed. No need to fill up on fries every day.
Focus on Protein
Let’s be real though, you will need to grab takeout sometimes, but you can choose wisely there too. You’re on the go, so you need energy. Healthy carbs may not always be an option, so go for protein like baked or grilled chicken or fish. Fill up on good choices and pass on the greasy filler foods as often as you can.
Load Up on Fruits & Veggies
Apples, Oranges, and Bananas travel well and make a good, quick snack. Fill up on fiber and vitamins from fruits and veggies—green vegetables are the best for this. You’ll fuel your body with more energy and give it a healthy immune boost. Plus, did you know that bananas are a powerhouse food? They’re high in fiber, loaded with vitamins, and contribute to healthy digestion.
Hydrate All Day
More important than eating healthy is hydrating often. When you’re dehydrated, you’re more likely to crave food. This is why thirst is often mistaken for hunger.
Sure you might be drinking coffee all day, but you need to be hydrating with water. Coffee is a diuretic, which means you’ll dehydrate faster when you drink it all day. So—and this is hard for some—supplement some of your coffee with water and keep a water bottle with you all day.
Eat Healthy Starting Now
Don’t wait for the next Monday or shift or month; start eating healthy today, right now. The next time you reach for a drink or food, ask yourself if this will contribute to a healthier you, a you that can continue thriving for years to come.
It’s a mindset and it’s a journey. Eat healthy today for a better (and more) days to come.For more tips, you can check on Aaron Zamzow’s blog and video on Fire Rescue Fitness or check out this article by Nikki Cloutier of Blue Line Fitness Testing.