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.
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.