For night shift workers, the idea of eating "3 meals a day" can start to lose its meaning. The usual food-related benchmarks can quickly become useless, or even confusing.
When adjusting to this lifestyle, some workers turn to food choices that aren't suited to it at all, which can lead, over the long term, to health problems or nutritional deficiencies.
Fortunately, all it takes is adapting your eating routine by following a few golden rules to better navigate this nighttime reality and minimize the negative effects on your health. We share them with you right here in this article!
What you'll discover in this article:
- ✓
The importance of eating well when working nights
- ✓
Nutrition tips for night shift workers
The importance of good nutrition when working nights
Keeping your energy levels up
At night, the digestive system slows down and goes into standby mode. This means it takes more energy (from you and your body) to digest the food you eat during a shift, especially if it's a heavy, high-fat meal.
That's why it's important to have an eating routine adapted to nighttime digestion and to eat nutritious foods that help maintain good energy levels throughout your shift. With more energy, you'll find it easier to complete your work route, get your tasks done, and fall asleep quickly once you're back home.
Reducing the risk of digestive issues
Digestive issues are fairly common among night shift workers. At night, a heavy, fatty meal is more likely to sit poorly. The solution to reducing the risk of digestive issues lies in building and maintaining a healthy eating routine that includes light meals and nutritious snacks eaten during your breaks.
Maintaining a healthy weight more easily
It can be harder for some night shift workers to maintain a healthy weight. Fatigue, hormonal imbalance and more frequent snacking are the main causes.
Even though that bag of chips from the vending machine is tempting at 3 a.m., adopting a nutritious eating routine and choosing foods suited to nighttime digestion can help prevent or reduce weight gain.
Nutrition tips for working nights
Here are a few golden rules to follow to properly adapt your eating routine to your night schedule:
Plan your meals ahead of time
At night, grocery stores and most restaurants offering healthy, nutritious options are closed. To avoid falling back on easy, convenient options like junk food, Uber Eats orders and vending machines, it's always a good idea to plan your meals by preparing homemade dishes and snacks. This way, you can control the ingredients in your meals and build a healthier eating routine!
Drink your coffee or energy drink at the start of your shift
When we feel an energy dip, our first instinct is often to reach for a coffee or an energy drink. At night, you need to show a bit more restraint so you don't feel caffeine's energizing effects at the wrong time. One trick to avoid trouble falling asleep once you're home is to stop drinking coffee or energy drinks at least four to five hours before your planned bedtime. You can swap your usual energy drink for herbal tea or simply a big glass of water. Your sleep will thank you. 😉
Stay hydrated regularly
Fill up your water bottle and bring it along on your work route. Drinking water regularly is a great way to stay alert and maintain good concentration during your night shift. Looking for other alternatives to water to stay hydrated? Kombucha, herbal tea, smoothies and electrolyte drinks (Gatorade) are other options that are just as healthy as they are tasty! If you really don't like the taste of water, there's also a ton of flavour add-ins on the market today to add a little zing to your water bottle without too much sugar or salt.
Eat three light meals at regular times
The winning recipe for organizing your eating routine during your night shifts is to opt for light meals eaten at regular times. To help your body properly digest your meals, prioritize light, low-fat dishes. You'll have much more energy to get your tasks done during the night.
Just like during the day, it's recommended to eat three meals at night, spread out at specific times: before, during and after your work period.
Here are a few examples of meals suited to night work:
- ✓
Tuna tortillas and vegetable soup
- ✓
Chicken skewer with rice and vegetables
- ✓
Sandwich with fresh vegetables
- ✓
Salmon, vegetables and rice
Once you're back home, go for a breakfast that's higher in carbs than protein instead. Here are a few ideas:
- ✓
A bowl of cereal with milk
- ✓
Homemade muffin
- ✓
Plain yogurt with granola and fresh fruit
- ✓
Whole grain toast with a bit of jam
Plan several snacks
Satisfying snacks will help you hold out between meals and avoid unnecessary snacking! Plan for about three full snacks per shift and eat them regularly between meals. This way, you avoid cravings and can maintain a good energy level throughout your shift! Snacking can lead to fatigue, contribute to weight gain, and can even cause digestive issues.
Here are a few examples of recommended snacks:
- ✓
A soft-boiled egg and vegetables
- ✓
Fresh vegetables or fruit
- ✓
Yogurt and fresh fruit
- ✓
Crackers with hummus/cheese
- ✓
Vegetable juice
Get some exercise
Where to start? The benefits of physical activity are numerous, both for your physical fitness and your mental well-being. Physical activity naturally boosts your metabolism and helps your body convert food into fuel, preventing excess calories from being stored in your system. So a balanced diet combined with regular physical activity is a winning recipe for navigating night shifts successfully. As for getting exercise, that shouldn't be a problem, since at Roy. we're constantly moving, every single day. One shift = 25,000 steps! :-)
Quick tips:
- ✓Plan your meals ahead of time
- ✓Drink your coffee or energy drink at the start of your shift
- ✓Stay hydrated regularly
- ✓Eat three light meals at regular times
- ✓Plan several snacks
- ✓Get some exercise
Great resources for more information on night work and nutrition
Here are some great resources to help you look after your nutrition!
- ✓
Canada's Food Guide, which can give you recommendations on healthy eating
- ✓
Ricardo, which offers tips for night shift workers
- ✓
ISO SANTÉ, which talks about the ideal nutrition for your shift
- ✓
Coup de pouce, which advises you on your nighttime nutrition
