What should I eat if I work night shifts?
What you eat on a night shift is just as important as when you eat. The nutrient in the spotlight here is protein.
Why is protein important?
Protein is specifically important for shift workers because it keeps you fuller for longer. This prevents cravings during long and tiring shifts. Protein also works with your “body clock”. At night, the body does not process carbohydrates as well as it does during the day. This means we experience higher blood sugar levels for longer than normal. On the other hand, protein does not cause high blood sugar levels. In fact, it helps reduce the normal raise in blood sugar that occurs after eating.
What should I eat?
Opting for a protein snack or small meal is key. Think leftover cooked meats, chicken, fish, tofu, eggs, legumes, nuts, Greek yoghurt and cottage or ricotta cheese. A snack-size portion works best as digestion normally slows down overnight. A large meal may cause stomach pain and bloating!
Quick and convenient ideas include:
Small can of baked beans, edamame or mixed tuna/bean packets
Packet of roasted chickpeas, fava beans or edamame beans
Individual Greek yoghurt pouches without added sugar
Snack box of unsalted nuts
Ready-made soups based on protein and vegetables topped with an extra handful of spinach or individual frozen vegetable pouches to boost the fibre
Have a little extra time to prepare snacks? Go for:
Hard boiled eggs with cherry tomatoes
A can of tuna with cucumber stocks or baby capsicums
Ricotta or cottage cheese scooped onto vegetable sticks or apple slices
Night shift work is hard and sticking to healthy eating habits can be a challenge. But, small steps like planning, purchasing and packing a few convenient high protein snacks goes a long way in improving your health.
If you are after more support tailored to your individual situation, book in with one of our Accredited Practising Dietitians.