How To Create A Healthy Shift Work Routine
Eating healthy is hard on a regular, daytime schedule. So how can we stay on track if we work during the midnight hours while everyone else is asleep? Here are some tips for all of you shift-workers trying to live lean (and stay awake)!
First, let’s talk about specific foods that help with specific functions:
Foods for Increased Energy
• Lean meats
• Salmon & tuna
• Eggs
• Beans & legumes
• Greek yogurt
• Almond milk
• Nut butters
• AVOID high-fat, high-sugar, high-sodium products as these are culprits for spikes/dips and feeling sluggish
Foods that are Kind to the Tummy
• Greek yogurt
• Peanut butter
• Bananas
• Whole grain bread
Foods to Help You Get to Sleep
• Whole grain bread
• Brown rice
• Oranges
• Bananas
Now, most night shifts are typically between the hours of 7pm and 7am. Here is a sample menu for when and what to eat before, during and after your shift. One key element, as always, will be to make sure you are drinking PLENTY of water (usually 16 oz. per meal is ideal) AND urinating often. If we fail to urinate while drinking large amounts of water, we can suffer from “water intoxication” in which we literally drown in our own bodies. This is VERY important in terms of hydration. There is such a thing as overhydration.
After Waking
Create a good balance of protein and carbohydrates. The Breakfast Bowl is perfect for this. The carbohydrates will keep your brain running without fatigue, and oats and almond butter provide great amounts of protein.
Before Your Shift
Again, balance those carbohydrates and protein. The Skinny Sumo Stir-Fry is perfect with ¼ to ½ cup of cooked quinoa or brown rice, and 1 cup of green tea. Meal prepping at the beginning of the week makes it very easy to have your meals ready to go at work.
Break Time
Keep maintaining that optimal protein to carbohydrate ratio (typically 1:2) with an apple and 2 tbsp. of almond butter, or an orange, 1/3 avocado and a small handful of almonds. If you get more than one break, choose from these types of snacks for each break to keep you moving.
After Your Shift
Here we want to go with a lower carbohydrate meal or snack and NO caffeine. Try some whole grain toast with almond butter and 1 cup of chamomile tea.
-by Samantha Coogan, MS, RDN, LD
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