Thanks to Wellness Expert and Nutritionist Elizabeth Micale RD, CPT 

Hospitals can be a tricky place to find healthy options but they are there.  Look for fresh foods, fruits and vegetables, low sodium soups and salads.

Predetermined cafeteria meals are often twice the calories you need for one meal.

Try mixing and matching your meals – a piece of fruit, yogurt and some chicken or cheese stick can be a good meal any time of day.  You will feel better mentally and physically if you take the three minutes to make a good food choice instead of grabbing for what’s easiest or in front of you.

Listen to your body, if you are hungry have a healthy snack instead of waiting for mealtime.

Think of food, exercise and sleep as medicine. 

Many parents in the hospital rely on caffeine to combat the lack of sleep.  Rather than grabbing that second or third cup, try taking a short brisk walk.  This short exercise will create some of the energy your body needs to make it through the rest of the day without the crash and burn effect that sugars and caffeine can leave behind.

There are also many small exercises you can do throughout the day right in the hospital room.   You don’t need to do an hour-long workout to stay on track.  Get up ever few hours and do a few basic squats, lunges, planks or jumping jacks. It may feel silly at first but making a game out of it or involving others can help pass the time.

Aim for a goal of 5-10 minutes of calisthenics and a 10-minute walk 3 times a day.

And celebrate the little victories! Ever piece of your personal well-being counts too.