Better Bad Decisions

Practical Nutrition Strategies for First Responders with Megan Lautz, Rescue RD

Maintaining good nutrition and exercise routines is vital year-round, but this can feel particularly challenging for first responders during the holidays. Demanding schedules, seasonal stress, and the unique lifestyle of first responders can make healthy choices harder to prioritize.

That’s why I was excited to sit down with Megan Lautz, a registered dietitian specializing in first responder wellness. Megan’s approach to nutrition is refreshingly realistic, centered around making "Better Bad Decisions."

Here’s the key takeaway: It’s not about being perfect; it’s about making the best possible choice in less-than-ideal situations.

First responders often need more meal options, whether on a long shift, between calls, or during holiday gatherings. Rather than letting a single "bad" decision derail progress, Megan encourages making the “better” bad decision—a small step that keeps momentum moving in the right direction.

Key Points from Our Conversation:

1. "Better Bad Decisions" in Practice: Megan’s mantra is a game-changer for anyone juggling a hectic schedule. If your options are between fast food or skipping a meal, choose the meal that includes protein and fiber. If you’re at a holiday party, enjoy a small portion of a treat you love while pairing it with something nutrient-dense like a salad or veggie platter.
2. Sustainable Nutrition for the First Responder Lifestyle: Megan emphasized strategies tailored to first responders’ unique challenges, such as shift work and unpredictable schedules. Simple changes—such as meal-prepping snacks, staying hydrated, and prioritizing protein—can make a big difference.
3. Momentum Over Perfection: Instead of letting the holidays become a time to put off your goals, use this season to build momentum. Small, consistent choices add up over time, helping you stay on track rather than starting over in January.
4. The Power of Accountability and Coaching: Megan highlighted the value of having someone in your corner, whether a coach, dietitian, or supportive peer, to help you stay focused and adjust strategies when challenges arise.

A Simple Shift in Perspective:

Megan says, “It’s okay to choose the lesser evil sometimes. The key is not letting one decision derail your progress. It’s about progress, not perfection.”

This message reminds us that wellness is a journey, not a destination. For first responders, that journey requires flexibility, patience, and an understanding that every small choice matters.

Heading into the holidays, let’s commit to making those small, meaningful choices that will carry us into the new year more robust and healthier.

Watch the full episode for all of the great recommendations that Megan Lautz, MS, RD, CSCS, TSAC-F provides!

For more actionable tips and resources from Megan, check out:

• Free Recipe Book: rescuerd.com
• Healthy Meal Options: pbgfrwellness.com
• Nutrition Articles: pbgfrwellness.com
• Instagram and TikTok: @Rescue.RD
• LinkedIn: Megan Lautz