Seize any chance you get to eat quickly.

That was the philosophy most medicine students, including Catherine Harmon Toomer, MD, adhered to when it came to meals. "If you lack a solid plan to counteract it," she says, "unhealthy eating habits can spiral, and that's exactly what happened to me."

After med school, things took a turn for the worse for Toomer. By her second year of practicing family medicine, she'd experienced significant weight gain and received diagnoses of type 2 diabetes and cardiomyopathy. At just 36, she entered congestive heart failure and was given a 5-year life expectancy.

A reality check she describes as "a massive wake-up call."

Toomer’s journey is a familiar one in the world of healthcare, where maintaining a healthy relationship with food is a constant battle.

"Physicians face specific challenges with wellness, especially with the abundance of junk food in clinical environments, the ease of turning to food for stress relief or as a reward, and the lack of time to practice what we preach to patients," says John La Puma, MD, FACP, internist and cofounder of ChefMD, as well as the founder of Chef Clinic.

The medical culture itself also tends to undervalue self-care, says Toomer. "Even during designated breaks, patient needs often come first." You might sit down to eat, only to be interrupted by an emergency. During lunch, the clinic closes but the phones ring and emails from patients keep coming. Charting is so consuming that "everything else takes a back seat."

Adopting better eating habits in such an environment can seem daunting. But there are solutions. Below are some real-world, doctor-approved strategies to keep yourself well-nourished amid the madness.

Any Step Counts

You may not always manage to eat a perfectly balanced meal at work, admits Amy Margulies, RD, LDN, founder of The Rebellious RD. But start by focusing on progress, not perfection.

First, don’t skip meals, advises Margulies. "Missing meals can lead to bingeing later, hurt your energy, and impair concentration."

Lisa Andrews, MEd, RD, LD, of Sound Bites Nutrition, recounted how one of her patients, a gastrointestinal surgeon, battled ups and downs with energy due to reactive hypoglycemia. "Her energy would plummet mid-afternoon," Andrews shares. Only after she began eating every 4-5 hours did her fatigue subside.

But it’s not always easy. "Going from patient to patient, staying on schedule—there’s virtually no time to eat and certainly no time to actually cook," says Hélène Bertrand, MD, author of Low Back Pain: 3 Steps to Relief in 2 Minutes.

However, Bertrand found workarounds during her 55 years in family medicine. She snacked on nuts or enjoyed 95% cacao chocolate bars—an antioxidant-rich alternative to sugary treats—during her day.

If breakfast isn't an option, opt for a protein shake on your commute, Toomer suggests. "It's not perfect, but it’s something." Similarly, if you need potato chips to enjoy hummus, go for it. It's better than skipping the snack entirely.

The goal isn’t perfection. Settle for what’s good enough when aiming for a balance.

Beat Temptation

Break room treats and pizza deliveries for the staff are common temptations. "I had a colleague who always brought a nutritious lunch but would then ruin it by indulging in the sweets in the break room," says Margulies. "The cakes, donuts, and cookies started piling up—but stopping at one was impossible."

What worked? Packing a single serving of dark chocolate and fruit to enjoy later as a treat, recommended by Margulies. "Bring your indulgence in proper portions, and it’s easier to avoid what's in the break room," she shares. When you want a treat, remind yourself that you already have what you need and there’s no need to indulge just because something is free. "You have control over your food choices."

While maybe a bit unusual, one of La Puma’s physician clients began placing cherry tomatoes in a candy dish on his desk, tricking himself into treating them like sweets. This not only encouraged him to snack on something healthy, but led to patient conversations about better nutrition.

Preparation: Still Important

Meal prepping doesn’t have to be complicated. Utilize healthy convenience options, like pre-cut veggies or ready-cooked chicken. Mix and match these options in containers to prepare several meals at once. For slightly slower weeks, try cooking your own proteins or making simple sauces like pesto to keep things interesting.

Margulies remembered a resident who gained weight every month. "She would skip meals, grab any quick snack, then binge at home," says Margulies.

With some guidance, the resident took to preparing one or two nutritious meals weekly and reheating them as needed. She also stashed fruits and high-protein snacks in her car for the long trip home.

Similarly, Jess DeGore, RD, LDN, CDCES, CHWC of Dietitian Jess Nutrition, worked with an OBGYN who frequently skipped meals, surviving on vending machine snacks. Following DeGore’s advice, she started prepping lunches like quinoa salads on weekends and carrying nutrient-dense snacks to keep her going throughout the day.

Automate Your Snacks

Having healthy foods readily available increases your chances of eating them, says Andrews. Build a smart snack collection featuring fiber- and protein-rich items, and pack a cooler if necessary. Try these suggestions:

• Oatmeal packets
• Greek yogurt cups or drinkable yogurts
• Protein bars or shakes
• Fresh fruits and veggies
• Nuts, dried chickpeas, and edamame
• Trail mix or single-serve hummus, guacamole, or nut butter packs
• Dried seaweed snacks
• Whole grain crackers
• Hard-boiled eggs or string cheese
• Peanut butter sandwiches
• 95% cacao chocolate bars

Consider a Meal Delivery Service

Hydration: Yes, but Watch the Drinks

This advice may seem obvious, but it's often ignored by doctors: "Sometimes what you think is hunger is just thirst," says Margulies. "Stay hydrated, and you’ll better recognize your body’s signals," she adds. Opt for water over sodas or energy drinks to avoid unnecessary sugar, calories, artificial sweeteners, caffeine, and sodium—all of which affect your energy and how you feel.

Advocate for Health at Your Workplace

Instituting change at your workplace may be challenging, but you’re not without options. Jabe Brown, BHSc (Nat), founder of Melbourne Functional Medicine, suggests advocating for initiatives like:

• Designating scheduled breaks where providers can eat uninterrupted
• Offering healthier cafeteria choices like salads and lean proteins
• Revamping vending machine selections for more wholesome, low-sugar options
• Providing staff with educational workshops on nutrition and wellness

Take Charge of Your Well-Being

For Toomer, reclaiming her health meant stepping away from her career for years. After shedding over 100 pounds, she created TOTAL Weight Care Institute to empower others in healthcare to follow her lead.

Your path may not be as drastic, but consider small, achievable steps—like selecting a better snack, dedicating a bit more time to meal prep, or carrying a water bottle. Even tiny alterations can lead to noticeable improvements.

And remember, there’s always that apple-a-day challenge you could start.

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