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Q&A with Australian Health Practitioners
How can I plan my meals when I work 3 evening shifts/week?
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just wondering how to plan meals whilst on night duty -
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Courtney Bates
Dietitian, Nutritionist
Courtney is an Accredited Practising Dietitian (APD), Accredited Nutritionist (AN) and member of the Dietitians Australia. She runs her own online practice Healthy Bods Nutrition. … View Profile
Great question! I recommend eating throughout the night whilst working, to try and mimic the meals you'd usually eat during the day.
Try having dinner before work (for example 5.30pm), then have snacks on hand to have every 2-3 hours with the option of a slightly bigger meal (to mimic lunch). If you plan ahead and have healthy snacks on hand, you won't have to resort to the vending machine. I suggest having a light, small breakfast on the way home or as you get home from work, waiting an hour and then going to sleep.
Healthy snack ideas: Vita Weats with extra light ricotta/ low fat cottage cheese and tomato, 30g nut snack pack, fresh fruit, low fat yoghurt, wholegrain muesli bar, wholegrain wraps with boiled eggs, sugar-free drinking chocolate (eg. Vitarium) made on lite milk
Quick, light breakfast ideas: Multigrain quick cooked oats, Up & Go Vive, low fat yoghurt and piece of fresh fruit, low GI fruit toast (e.g. Burgen) with margarine or extra light ricotta
It is also important to stay hydrated by drinking plenty of water as dehydration can leave you feeling tired. It's best to have caffeinated drinks before or early on in your shift, as caffeine later in your shift may make it difficult to fall asleep later.
Courtney Dinnerville (APD)
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