Shift workers face a battery of unique nutrition challenges that are driven by circadian rhythm disruption, irregular eating patterns and limited food access. As shift workers, we can’t control our unconventional working hours and sleep schedule, but we can control what we eat.  I can’t overemphasize the importance of healthy snacks for shift workers.  Healthy snacks are important because they stabilize blood sugar, sustain cognitive focus, and protect long term metabolic health.  In this article, I am going to cover why healthy snacks are important for shift workers and I’m going to give you a bunch of examples of healthy snacks.  

Why Healthy Snacking is Important for Shift Workers

As shift workers, we can’t control the circadian dips, the sleep debt, or the sedentary nature of some of our jobs, but we can control the blood sugar spikes and crashes that that fatigue us. This is why healthy eating for shift workers and healthy snacks for long shifts are so important.  In an earlier blog post, I mentioned that shift workers often self soothe with sugary, high fat, high sodium comfort foods because their work schedule has thrown their hunger hormones into disarray.  A consequence of these poor snack choices are blood sugar spikes and crashes that can fatigue us and compromise our ability to do our jobs. 

It’s Much More than Fatigue

Other consequences of poor snack choices are weight gain, insulin resistance, and diabetes.  Consuming healthy, nutrient dense snacks in between meals can mitigate some of the unhealthy tradeoffs of shift work.  Healthy snacks for long shifts can stabilize blood sugar, give you healthy energy, keep you alert and they are usually low in calories.  

What Makes a Healthy Snack for Shift Workers?

Healthy, balanced snacks can mean many things to many people.  Lets peel back the slick marketing and packaging.  A common thread in healthy snacks for sustained energy is the following:

• Protein for sustained fullness and fat burning properties
• Complex carbohydrates for steady energy, not blood sugar spikes and crashes
• Healthy fats for satiety
• Fiber for digestive health
• Plenty of water for hydration and electrolyte balance

Be mindful of portion sizes.  Keep in mind that this is a snack and not a full meal and make sure it is easy to transport.  Messy snacks that spill all over your lunch box aren’t going to do you any good when you need them.

27 Healthy Snacks for Shift Workers

High Protein Snacks

High protein snacks can keep you full and alert for long periods of time.

• Non-fat Greek yogurt with berries, cut up banana or a touch of granola. Six ounces of non-fat Greek yogurt packs 100 calories and 18 g of protein. 
• Low fat cottage cheese with fruit. One half of a cup of low fat cottage cheese is 80 calories and 14 g of protein. 
• Boiled eggs are super easy and they come in their own packaging. One boiled egg is 70 calories and 6 grams of protein.
• Tuna or salmon packs. I recommend buying it in the packs, so you don’t have to mess with a can opener at work. One pouch of tuna or salmon is anywhere from 70-110 calories and 13-17 g of protein.  
• Jerky or meat sticks.  One serving is usually around 50 calories and 7 g protein.
• Roasted chickpeas. One serving is 100 calories and 6 g of protein.  Even better, it is high in fiber too!
• Hummus. Olive oil and sesame tahini make this a calorie dense snack so it’s good to keep it to 1/4 of a cup. Enjoy it with celery or carrot sticks for filling fiber, 150 calories, 4 g of protein in 1/4 cup.
• Bone broth. One cup of piping hot bone broth packs 9 g of protein and around 25 calories. Even better, it’s super gentle on the guts. 
• Edamame.  Also known as baby soybeans, 1/2 cup has 112 calories and 9 g of plant protein.

Grab and Go Snacks

When I need to grab something and go, these are my favorite for portability and convenience:

• Apples with peanut butter
• Bananas
• Mixed nuts (keep it to one ounce)
• Trail mix (go easy on this, it can be a real sugar bomb if you eat too much)
• Cheese sticks
• Multigrain crackers

Snacks That Don’t Need Refrigeration

• Nut butter packets
• Lara Bars 
• Roasted nuts
• Plain popcorn 
• Whole fruit
• Seeds

Energy Boosting Snacks

Foods high in complex carbohydrates provide long, sustained energy without blood sugar spikes and crashes.  

• Oats (especially steel cut oats)
• Homemade energy balls or Lara bars
• Hummus and veggies
• Wholegrain wraps
• Dark chocolate with almonds
• Refried beans with a tablespoon of Colby Jack cheese

Healthy Snacks for Night Shift Workers

Night shift workers have different nutritional needs than day shift or rotating shift workers.  Night shift workers are faced with the dilemma of needing to feed and nourish their bodies with the reality that they are working when they’re supposed to be sleeping. 

Mind Your Macronutrients

Whether it’s a snack or a full meal, the best foods to eat during night shift are foods that are light, gentle on the body, and easy to digest.  Meals and snacks that are rich in lean protein, complex carbohydrates, and healthy fats will stabilize blood sugar and support alertness.  Space meal and snack times three hours apart to keep blood sugar steady.  Listen to the body’s cues, if you feel full, stop eating.  If you don’t feel hungry at all, don’t eat just to eat.  Don’t eat for the final three hours of your shift. Give your body time to digest the last meal before you go to bed.

Snacks to Avoid During Long Shifts

Whether you work day shift, night shift or rotating shift, avoid the high sugar foods that cause blood sugar spikes followed by energy crashes.  Relegate these foods to days when you’re off if you absolutely have to have a cookie or a pastry.  

• Sugary snacks
• Candy
• Doughnuts
• Chips

Big Greasy Meals

Big greasy burgers, fried chicken, Philly cheesesteaks, we all know a greasy meal when we see it.  Regardless what shift you work, treat it like a sugary snack and avoid it during workdays. Save the sugar and the grease bombs for a day off.  I’m all about treating yourself, but big greasy meals are a lot of work to digest.  They have a way of making you feel sluggish after you eat them, and you can’t feel sluggish when you’re on a long shift.

Protein Bars

I’ll be honest, I’m not a fan.  Protein bars run anywhere from $3-$5 each and they’re just not very appetizing.  In addition to being expensive and not very inspiring to eat, they’re high in calories, high in carbohydrates and fats.  Why not call it a fat bar, or a carb bar? Instead of a candy bar in a track suit, have another snack.

Meal Prep Tips for Shift Workers

As shift workers, we’re all busy and we’re all stressed.  Make things easier on yourself and meal prep snacks ahead of time so yo can just throw it in your lunch box with your main meal and go.  On a off day, take the time to portion out your snacks into easy to pack containers.  

Time and Money Saving Hacks

Batch prepare everything.  Cut and portion everything into containers yourself to save a lot of money.  Buy the big tubs of fat free Greek yogurt from Costco and portion it into travel containers.  You can save a lot of money by purchasing the big bags of frozen berries instead of fresh berries and putting some in yogurt cups.  When it’s time to go to work, all you have to do is  just grab everything and go, the work is already done.

How Often Should Shift Workers Snack?

Everybody is different, so snacking is going to be very personal.  The point of snacking for shift workers is to prevent your blood sugar from dipping too low.  Listen to your body  and pay attention to hunger cues.  Don’t eat just to eat and don’t be a stress eater.  Make sure you drink enough water and stay hydrated, that helps to prevent overeating.  

Final Thoughts

Healthy snacking doesn’t need to be complicated or expensive.  For your health and happiness, make healthy choices in the foods you bring to work.  Take the time to portion out your meals and snacks on an off day so all you have to do is grab it and go.  Download the snack checklist for an easy reference.Healthy Snack printable

I can’t over emphasize how much shift work impacts the body.  The irregular work hours and the disruptions to the body’s natural sleep cycles affect hormone levels and metabolism.  The body just doesn’t metabolize a meal the same way when you work night shift.  Maintaining a balanced and healthy diet is crucial to support energy levels, focus, and overall well-being during night shift or irregular working hours. Even better, a balanced healthy diet can help avoid some of the pitfalls of shift work.  Nutritionally balanced foods that can be beneficial for shift workers are as follows.

Carbohydrates

Carbohydrates are a macronutrient that makes up our diet.  Carbs get blamed for weight gain but the truth of the matter is that we need carbohydrates, we just need to eat the right ones.  Healthy carbohydrates are high in fiber and keep you full.

Gluten Free Carbohydrates

• Brown rice. Brown rice has double the fiber of white rice and is loaded with B vitamins and minerals.  It is very inexpensive and versatile to work with.  One cup of cooked brown rice has 218 calories, 46 grams of carbohydrates, 5 grams of protein and 2 grams of fat.
• Quinoa. This is a very special, nutrient dense grain.  Quinoa contains all essential amino acids, making it very popular for those on plant based diets.  Furthermore, it is very high in fiber and has an extensive array of essential minerals.  One cup of cooked quinoa has 222 calories, 39 grams of carbohydrates, 8 grams of protein and 4 grams of fat. 
• Oatmeal.  A very cheap, healthy and easy breakfast item, one cup of thick rolled oats has 300 calories, 32 grams of carbohydrates, 10 grams of protein, and 5 grams of fat. A more nutty, textured cereal is steel cut oats.  Both cereals are very filling and will keep you going for hours.  
• Potatoes.  Potatoes are a very inexpensive versatile side item to add to any meal.  Loaded with vitamin C, potassium and vitamin B6, potatoes can help provide sustained energy when they are baked, boiled, or air fried.  Even better, they can be a great source of fiber when the skin is left on.
• Sweet potatoes. These are my favorites!  Sweet potatoes are loaded with antioxidants, fiber and essential minerals.  They can be baked or air fired just like ordinary potatoes.

The Best Bread Ever!

Ezekiel Bread or any sprouted grain bread is best. This is not your garden variety bread, it’s as good as it gets.  This is a flourless bread made entirely of sprouted grains and legumes.  It is full of fiber, and one slice has five grams of protein.  It is perfect for avocado toast, and will make a sandwich that is better and cheaper than anything you could buy at any deli.

Protein

Protein is an essential macronutrient that acts as a building block for muscle and connective tissue.  It also an essential component of hormones, repairs damaged tissues and builds new cells.  Protein is also is a critical component in healthy weight management.  It can increase feelings of fullness and reduce cravings and excess calorie consumption.  Lean protein options such as chicken, turkey, fish, tofu, beans, lentils, and low-fat dairy products are ideal.

Meats

• Chicken and turkey, when roasted, are healthy and low calorie protein options.  White meat is very high in protein and low in fat making it a popular mainstay for bodybuilders.  The dark meat, such as the legs and wings, are juicy, tasty and inexpensive.  In fact, chicken thighs are usually the cheapest meats and can be used in anything.  Dark meat is higher in fat than white meat, but the juiciness makes it a favorite source of protein.
• Sirloin tip, top round, eye of round and tenderloin are healthy, high quality cuts of beef that make an ordinary meal a gourmet meal.  Lean varieties of ground beef are widely available for burgers, meatballs, tacos and casseroles.
• Lean cuts of pork such as pork tenderloin, New York pork chop, sirloin chops and roasts are widely available and make for healthy meal entrees..
• Fish and seafood of your choice such as salmon, shrimp, trout and halibut are great sources of protein anytime you grow tired of your usual protein sources.  Also, canned tuna and salmon is great to keep around as an “emergency protein”.

Plant Based Protein

Vegetarians and vegans also need to be mindful of their nutrition when they work night shift or rotating shift.  Luckily, there are many quality sources of plant based protein.

• Soy base protein is the most popular of plant based proteins.  Tofu is the most popular, one half cup has 10-20 grams of protein. It is available is multiple textures and can be used in recipes ranging from main courses to deserts.  Edamame are baby soybeans, they make a great addition to soups, salads and stir frys.  One cup of cooked edamame has 17 grams of protein.  Tempeh is made from fermented soybeans, I have seen it used a vegan bacon.  A three ounce serving of tempeh has 15 grams of protein.
• Lentils are a major source of protein for much of the world.  Popular during Lent and often looked at as a staple for poor people throughout the world, lentils are very cheap and versatile.  One cup of lentils has 18 grams of protein.
• Beans are another major source of protein throughout much of the world.  Like lentils, they are packed with protein and fiber and they are very cheap.

Eggs

Where do I even begin with eggs?  Eggs are one of the most nutrient dense foods.  One egg packs 77 calories, 6 grams of protein and 5 grams of fat.  Eggs are rich in healthy fats and high in fat soluble vitamins like Vitamins D, K, E and A.  The high choline levels are great for optimal nerve and brain function.  They are high in micronutrients such as selenium, zinc, Vitamin B12, and folate.  The high protein and healthy fats make eggs a great breakfast scrambled or whipped in an omelette; they also make a great snack hardboiled or deviled.

Healthy Fats

Fats are another heavily maligned macronutrient.  Fats are very important in satiety and making you feel full and satisfied.  Healthy fats are also very useful in reducing inflammation and there are critical nutrients that can’t be absorbed without fats.  Great sources of healthy fats include avocados, nuts, nut butters, seeds, and olive oil. These fats can help improve cognitive function and provide long-lasting energy.

Caution

Foods that have an abundance of healthy fats often fall into a category I like to call “Domino Foods”.  These are foods that are so satisfying to eat, that it is too easy to eat too much.  You know what I’m saying: a few nuts become a handful; a few dips of hummus or guacamole becomes an entire bowl.  I like to package these foods into little condiment cups so I don’t eat too much.

Fruits and Vegetables

Always load up on a variety of colorful fruits, vegetables and leafy greens to ensure you get a wide range of vitamins, minerals, antioxidants and fiber.  I like leafy salad greens, roasted cruciferous vegetables, roasted carrots, squash and celery.  For fruit, apples travel very well and have a long shelf life.  They’re great to pack with lunch.  Berries, mango, and rock fruits such as cherries, plums and peaches are like candy that’s actually good for you.

Snacks

Healthy snacks such as Greek yogurt, trail mix, raw veggies with hummus, or fruit can help you stay energized between meals and prevent unhealthy cravings.  These are my favorite snacks:

• Greek Yogurt with berries and a sprinkle of granola.
• Celery with peanut butter.
• Carrot sticks and celery dipped in hummus or guacamole

Meal Prep

Whether you are a shift worker or you work a conventional 9-5 job, there is no substitute for meal prepping. Preparing balanced meals at home and bringing them to work is such a convenience.  You spend a little time on a day off to meal prep and it’s ready for when you have to go to work.  No muss, no fuss, you just grab it and go. This allows you to have control over the ingredients and portion sizes.  This is my favorite way to get any leftovers eaten up before they spoil.

Hydration

Drink plenty of water or tea throughout your shift to stay hydrated. You can jazz up your water with lemon, lime or flavor drops.  Avoid excessive caffeine and sugary drinks, they can lead to energy crashes and irritability later on.

Avoid Heavy Meals

Whatever you do, do not eat a heavy or greasy meal close to bedtime.  It can cause digestive upset and disrupt your sleep.

Remember that individual nutritional needs vary, so it’s essential to listen to your body and make adjustments as needed. If you have specific dietary requirements or health concerns, it’s a always a good idea to consult a registered dietitian or healthcare professional for personalized advice.