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 EAT
Main Meal:

  • Main meal in the middle of the day rather than in the middle of their shift
  • Eat more proteins during working time

 


Snack:

Snack at scheduled break times and lightly during your shift

WHAT TO EAT/DRINK
Main Meal:

  • Stir fry with veggies, meat on whole grain noodles
  • slice of whole grain toast with an egg
  • salmon, tuna, pork, eggs, tofu


Snack:

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 EAT
Main Meal:
Main 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

 

 

 

 

 

 


Snack:
Snack at scheduled break times and lightly during your shift, and eat a small meal with adequate protein at your midnight break:

WHAT TO EAT/DRINK
Main Meal:
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


    Snack:
  • High 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 EAT

  • Before bedtime, have a healthy snack to help you fall asleep
  • Foods high in carbohydrates and low in fat can help you sleep
  • Avoid alcohol & caffeine before sleeping

HINT: If you are not hungry before bed, try cutting out a snack during your shift

 

WHAT TO EAT/DRINK

  • 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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