Wellness Management: Healthy Habits: Eating For Energy During Shiftwork

hands chopping carrots and other vegetables

ABL’s Occupational Wellness Manager and staff KNOW that working the night shift or rotational shifts can disrupt the body’s cycles. In order to maximize your production and ability to stay alert during various shifts it is vital that to stay energized by eating the right foods at the right times.

AFTERNOON SHIFT – Shift start times: 2:00 p.m.; 3:30 p.m.; or 4:00 p.m.

When to EatWhat to Eat / Drink
Main Meal
main meal in the middle of the day rather than in the middle of their shiftEat more proteins during working time
Stir fry with veggies, meat on whole grain noodles
slice of whole grain toast with an eggsalmon, tunapork, eggs, tofu
Snack at scheduled break times and lightly during your shift
When choosing grain products, try to make higher fibre choices.
Nuts and dried fruit
Hummus and whole wheat pita
Veggies (carrots, sugar snap peas, cucumber) & dip
¼ cup almonds
Cottage cheese with fruit
Hard-boiled egg with whole-grain crackers
whole grain bagel with peanut butter

NIGHT SHIFT – Shift start times: 7:30 p.m.; or 11:30 p.m.

When to EatWhat to Eat / Drink
Main MealMain meal before their shift starts, preferably at regular dinnertime between 5:00 p.m. and no later than 7:00 p.m.Eat more proteins during working time A balance of protein and carbohydrate-rich foods with fruit/ vegetables
chicken, lean beef, low fat cheese, nuts, eggs or tuna
roasted chicken breast, brown rice, steamed veggies
Whole grain spaghetti with meat sauce & veg stick
meat or cheese sandwich
broth-based soups
salmon or pork with beans
stuffed peppers with lean ground beef
SnacksSnack at scheduled break times and lightly during your shift, and eat a small meal with adequate protein at your midnight breakHigh fibre granola bar
Nuts and dried fruit
Hummus with whole grain pita wedges
Veggies (carrots, snap peas, cucumber) & lower-fat dip
Cottage cheese with fruit
Lightly seasoned popcorn
Hard-boiled egg with whole-grain crackers
whole grain bagel with peanut butter
fruit cup, bananas or soda crackers

BED TIME – All shifts

When to EatWhat to Eat / Drink
Before bedtime, have a healthy snack to help you fall asleep
Foods high in carbohydrates and low in fat can help you sleepAvoid alcohol & caffeine before sleeping
HINT: If you are not hungry before bed, try cutting out a snack during your shift
Small bowl of whole grain cereal and milk
few crackers with cheese and some juice
Drinking cup of warm milk with nutmeg powder
Oatmeal and warm milk
whole grain cereal, toast, muffin
A small bowl of oatmeal with sliced strawberries
Low-fat blueberry bran muffin

Try something new. Get great seasonal ideas, menu planners and awesome recipes with food ingredients you already have or when to buy the food in season at Foodland Ontario       https://www.ontario.ca/foodland/foodland-ontario

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