Why You Always End Up Eating Junk Food on Call (And How to Stop)

• The "Quick and Easy" Trap
When you’re on call, you barely have time to breathe, let alone cook a healthy meal. Fast food, snacks, and vending machine treats become the default because they’re quick and require zero preparation. But let’s be honest—how often does that leave you feeling good afterward?

• The "Just One More Coffee" Excuse
Coffee is life during long shifts, but relying on caffeine instead of food can make you crash harder. That post-coffee hunger often leads to grabbing whatever is closest—which usually means chips, candy, or stale hospital cookies.

• Decision Fatigue Kills Healthy Choices
After making life-or-death decisions for hours, your brain is too exhausted to think about meal planning. Your willpower is gone, and suddenly, eating a double cheeseburger seems like a logical choice.

• "Healthy" Food is Inconvenient
Where’s the salad when you need it? Hospital cafeterias often lack fresh, nutritious options late at night, leaving you with processed, calorie-dense comfort foods instead.

• The Comfort Food Cycle
Stress makes you crave sugar, salt, and fat—it’s science. Junk food triggers dopamine, giving you that brief moment of relief before the inevitable guilt (and sugar crash) kicks in.

• The "I'll Eat Better Tomorrow" Lie
You promise yourself that tomorrow you’ll eat a proper meal, but tomorrow comes, and you’re back on call, grabbing the same greasy sandwich. Sound familiar?

How to Stop Falling into the Junk Food Trap
• Bring Your Own Food
Yes, it takes planning, but meal prepping saves you from vending machine regret. Pack protein-rich snacks like nuts, boiled eggs, or Greek yogurt to keep your energy up.

• Hydrate Before You Snack
Hunger and thirst feel the same. Keep a water bottle nearby and drink before reaching for that third granola bar.

• Find Healthy Alternatives That You Actually Enjoy
Swap chips for roasted almonds, candy for dark chocolate, or soda for flavored sparkling water. The goal is to make healthier choices without feeling deprived.

• Keep Emergency Snacks in Your Locker or Bag
Protein bars, trail mix, or even a banana can prevent you from making a desperate vending machine run.

• Eat a Proper Meal Before Your Shift
Starting your call shift on an empty stomach sets you up for failure. A balanced meal with protein, fiber, and healthy fats will keep cravings in check.

• Don’t Let Stress Control Your Diet
Recognize emotional eating patterns. If stress triggers cravings, try deep breathing, a short walk, or even chewing gum instead of reaching for chips.