You’re several hours into your shift when your stomach begins to growl. Time for lunch, you think, and you key the mic to request a meal. Not just yet dispatch advises, two other units are presently 10-7 … you’ll have to wait. Luckily, you brown bagged some snacks, or did you? And if you did, what type of snacks are they, junk food—candy, chips, etc.?
That’s the daily problem in law enforcement, when to eat and what. Sometimes we’re our own worst enemy. When we get the munchies, we pull into a 7-11 or gas station and grab something quick like soda and chips. The problem is that kind of diet is anything but healthy and can impact both our mental and physical health. The Public Health Journal revealed a study about eating fast food. It indicated that eating it creates a greater risk of suffering from depression. What types of fast food? Turns out it consists of much of the things we eat while on patrol: commercial baked goods, cakes, donuts, croissants, pizza, hamburgers, and hotdogs. The profile for those that eat the foods just mentioned are single, less active, and have poor dietary habits. Smoking and working more than 45 hours per week are also part of their characteristics. As you might guess, this type of diet contributes to other problems such as weight management, heart disease, and other physical issues.
So, what can we do to alleviate these problems? I asked Kelly Devine Rickert, a registered dietitian and Board-Certified Specialist in Sports Dietetics for some suggestions. She came up with some great answers that included both snacks and meals. Kelly said, “Eating a healthy snack or meal every few hours (about every 3-4 hours) can boost energy levels by maintaining steady blood sugar levels throughout the day. Snacks and meals that are too high in fat or sugar, can lead to grogginess, GI issues such as heartburn, gas, and possible weight gain.”
I’ve experienced those problems in the past when I’ve eaten too much sugar or greasy foods. I never used to pack my own snacks and meals, but later learned doing it yourself is the easiest and best way to get fueled and stay healthy. Kelly suggested some quick and easy snacks to grab while on shift. She said, “The goal is to have a balance between high nutrient, higher fiber complex carbs and some lean protein to fill you up.” Some of the below listed items can now be found at convenience stores and gas stations.
Non-refrigerated
- 1 piece of fruit and 1/4 c unsalted nuts (prepacked nuts are nice for on the go)
- Cut up apples and 2 tbsp peanut butter (they sell these in ready back packs in grocery store as well)
- 1 Kashi, Health Warrior chia seed, Special K protein bar, KIND, Luna, Balance, Orgain bars
- 1/2 c unsalted trail mix (mix Kashi cereal with unsalted nuts and raisins)
- 2 rice cakes with 2 tbsp peanut butter
- 1 serving pretzel thins and 1 tbsp peanut butter
Refrigerated or can be kept in a lunch bag with freezer ice pack
- 1 Greek yogurt (can add ¼ cup granola)
- 1 serving whole grain crackers and 1 oz low fat cheese (string cheese, laughing cow)
- Hard Boiled egg and 6 wheat crackers/1pc of fruit
- Cut up veggies and 1/4 c hummus or low-fat dip
- 1 small bag Skinny pop and string cheese stick
Grab and go lunch items
- Whole grain sandwich
- Grilled chicken wrap, extra veggies, less cheese and mayo
- Fruit instead of fries or chips
- Water or sparkling fruit flavor water instead of pop and sugary coffees
- Most 7-11’s have hard boiled eggs, string cheese sticks, fresh fruit and have ability to make whole grain sandwich to go.
- Grilled chicken/beef/cobb salad, easy on dressing and cheeses
Packing your snacks and lunch can save you a lot of headaches, not the least of which is where to try and get a healthy meal and the time to eat it. Now, what about drinks?
Caffeine
Cops are notorious for drinking lots of soda and coffee, which means we’re probably ingesting too much caffeine. According to Villanova University, caffeine is a drug that stimulates the central nervous system, causing increased heart rate and alertness. It is addictive and may cause side effects including headache, anxiety, dizziness, jitters, and heart problems. It affects everyone differently and depends on your diet, size, type of exercise you do, and amount of caffeine you ingest regularly. Your reaction to caffeine is highly individual.
About 90 percent of Americans consume caffeine in one form or another every single day. More than half of all American adults consume more than 300 milligrams (mg) of caffeine every day, making it by far America's most popular drug. Try to keep your caffeine consumption to less than 400 mg per day. Just one 12-ounce cup of coffee is 375 mg. Chances are, if you are consuming more than that you are missing out on other more nutritional beverages and probably skipping meals.
How can you cut your caffeine intake? Cut back slowly by one cup per day, try mixing half decaf with your regular coffee, use small mugs instead of large ones, or try caffeine free for a change.
Eight to twelve hour shifts sometimes pass quickly with little time to eat or drink. However, sometimes the shift seems never ending. It’s at those times when healthy snacks come in handy. Food can play a major role in how you tolerate and meet the challenges facing you on your tour. Use every advantage you can by remembering how much of an impact food can have on your performance.
Thanks to Kelly for her expert advice. You can reach her at [email protected] or sign up for her FREE monthly nutrition newsletter at www.devinenutrition.com
Stay Safe, Brothers and Sisters!
