Scalers Down, Forks Up: Healthy Eating Hacks for Busy Dental Hygienists

Editor’s Note: This article is authored by a hygienist who lives and is licensed in Canada. Some terms used may differ from those commonly used by hygienists in the United States.

Dental hygienists’ days are packed with a variety of patients, lots of movement, precise work, and careful documentation. It’s challenging to find time to eat or to use your short breaks for other needs.

However, what you eat can make a difference – good food choices help keep your energy levels steady, your brain more focused, and your body healthier. Some common habits can leave you feeling exhausted and may even have longer-lasting harmful effects on your health, such as skipping meals, grabbing sugary snacks, or consuming too much coffee. Instead, choosing well-balanced meals with the proper portions of protein, fiber, and healthy fats can help you stay energized and focused throughout the day.

One simple and powerful addition to your snacks or meals is incorporating seeds, especially chia, hemp, and flaxseeds. These tiny seeds may be small, but they deliver big, healthy benefits and are a perfect addition for busy dental hygienists. For example, chia, hemp, and flaxseeds have a high fiber content that can help regulate blood sugar levels, reduce cholesterol, and improve insulin sensitivity.^1-3 Chia seeds also absorb water, forming an expanding gel, enabling you to feel fuller for longer.² Additionally, chia, hemp, and flaxseeds are all good sources of omega-3 fatty acids and protein.^1-3

Scalers Down, Forks Up – Easy Lunch Ideas

Lunch is a time to rest, recharge, and refuel your body. In general, it’s a good idea to ensure your meals are balanced. Balanced meals should include protein to help maintain muscle mass and strength, fiber to aid in digestion and regulate blood glucose levels, and healthy fats for the absorption of fat-soluble vitamins (A, D, E, K), which are necessary for overall cognitive and nervous system health.⁴

Here are some meal prep ideas that you can pack before the work week begins:

• • Mediterranean quinoa bowl: Cooked quinoa with chicken or boiled chickpeas, accompanied by chopped vegetables of your choice, drizzled with olive oil, and seasoned with salt and pepper. Add some chia or hemp seeds for an extra boost.
  • Chicken/turkey wrap: A whole grain wrap or pita bread with your choice of protein (i.e., turkey, chicken, or tofu), mashed avocado or hummus, leafy green vegetables of your choice (i.e., spinach, lettuce, or kale), shredded carrots, and cherry tomatoes. You can use your choice of seasoning and wrap it tightly.
  • Egg and vegetable salad box: Hard-boiled eggs with roasted beets, carrots, sweet potatoes, bell peppers, or any other vegetables of your choice, tossed in a mixture of olive oil, lemon juice, salt, and pepper.

Midday Munchies – Easy Snack Ideas

Choose healthy snacks that are low in sugar but rich in protein and healthy fats. This combination supports steady, long-lasting energy, helping you maintain sharp focus and optimal muscle function throughout the day.⁴

For example:

• • Greek yogurt with chia seeds, berries, mango chunks, or banana slices
  • Apple or pear slices with peanut butter
  • A boiled egg with a handful of mixed nuts
  • Hummus with carrot slices or bell pepper sticks

From Chairside to Chia Side – Healthy Smoothie Ideas

For a fast and convenient nutrient boost, smoothies are an excellent choice. However, if they are only made with fruit and juice, they may lead to a sugar spike, followed by a crash, so it’s best to make them well-balanced.

Here are some ideas that can help you make your own well-balanced smoothie:

• • Use an unsweetened base such as oat, almond, or soy milk
  • Add banana or berries for natural flavour
  • Add a handful of kale, spinach, or any fiber of your choice
  • Add one tablespoon of ground flaxseeds or chia seeds, as they help regulate blood glucose levels^1,2
  • For protein, add unsweetened protein powder or Greek yogurt

Additional Tips for Busy Dental Hygienists

• • Plan and prepare your meals and snacks ahead of time: Prepping before the work week begins saves time before your shift, removes decision fatigue, and helps ensure you don’t have an “oops, I forgot my lunch” moment.
  • Invest in a cute, insulated lunch bag or a small cooler: While most offices have a fridge, if you are temping or traveling long distances to work, an insulated bag or cooler helps keep your food fresh.
  • Eat every 3 to 4 hours: Eating more frequently can help maintain your energy levels, prevent mid-shift exhaustion, and reduce the likelihood of overeating later.
  • Keep nonperishable emergency snacks in your car or the break room: Good options include mixed nuts, granola bars, or anything that doesn’t melt or scream, “I have been in here for 10 weeks.”
  • Resist the chocolates and candies in the break room: Choose one of your pre-planned healthy snacks to maintain steady energy instead.
  • Share your healthy recipes: Ask your clients to share their favourite recipes with you, and share yours with them. This can help open the door to a conversation about nutrition and also build patient rapport.

In Closing

As a dental professional, you work diligently to care for others, and you deserve to take care of yourself as well, so you can feel your best throughout the day. These simple recipes and tips have helped me maintain a healthy diet and keep me invigorated throughout the day, and hopefully they can also help you.

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References

1. Nowak, W., Jeziorek, M. The Role of Flaxseed in Improving Human Health. Healthcare (Basel). 2023; 11(3): 395. https://pmc.ncbi.nlm.nih.gov/articles/PMC9914786/
2. Khalid, W., Arshad, M.S., Aziz, A., et al. Chia Seeds (Salvia hispanica L.): A Therapeutic Weapon in Metabolic Disorders. Food Science and Nutrition. 2022; 11(1): 3-16. https://pmc.ncbi.nlm.nih.gov/articles/PMC9834868/
3. Montero, L., Ballesteros-Vivas, D., Gonzalez-Barrios, A.F., Sánchez-Camargo, A.D.P. Hemp Seeds: Nutritional Value, Associated Bioactivities and the Potential Food Applications in the Colombian Context. Frontiers in Nutrition. 2023; 9: 1039180. https://pmc.ncbi.nlm.nih.gov/articles/PMC9875026/
4. Espinosa-Salas, S., Gonzalez-Arias, M. Nutrition: Macronutrient Intake, Imbalances, and Interventions. (2023, August 8). StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK594226/