Eating better with irregular working hours
Working shifts is challenging. Irregular working hours, disrupted sleep patterns, hectic schedules, time pressure, and high stress levels can impact your eating habits. However, optimal nutrition is crucial for promoting your health, ensuring energy supply, and reducing the risk of accidents and nutrition-related diseases. We will show you how a healthy diet can be maintained while working shifts.
Healthy at work
These tips will support you
Those who work shifts often struggle with irregular working hours and sleep patterns, which can have an impact on their eating habits. However, maintaining optimal nutrition can help support health, ensure adequate energy supply, and reduce the risk of accidents and nutrition-related diseases. We provide you with the key tips for a healthy diet in shift work.
Tip 1: Planning is everything
The most important aspect of maintaining a healthy diet is planning. When working shifts, it can be challenging to eat or even drink regularly. However, good planning can be your key to success!
Plan your meals in advance by preparing snacks and meals that are easy to transport and eat. This includes options such as cut fruits and vegetables, nuts, yogurt, and whole grain sandwiches. You can also try preparing meals at home and taking them with you, so you won’t have to rely on fast food options when things get hectic.
Tip 2: Take your time
In shift work, it can be difficult to eat regularly and in peace. However, stress and hectic are not good companions at the table. Eating under time pressure and engaging in quick, on-the-go eating can lead to overeating and make it challenging to make health-promoting food choices. Therefore, try to eat your (preferably prepared) meals in a calm and relaxed manner. This break is just for you. Take the time to mindfully appreciate your food and recharge your energy.
The right choice of beverages
Tip 3: Stay hydrated
Water is essential for all bodily functions. Inadequate hydration can quickly lead to concentration problems, headaches, or fatigue. But especially in shift work, you need to maintain your full performance to cope with the demanding work routine. However, it can be challenging to drink regularly. Make sure to have a water bottle nearby at all times and drink consistently, even when you don’t feel thirsty. You can also set a reminder on your smartphone to help you stay on track with your hydration.
Tip 4: Be cautious with caffeinated beverages
Water is essential for all bodily functions. Inadequate hydration can quickly lead to concentration problems, headaches, or fatigue. But especially in shift work, you need to maintain your full performance to cope with the demanding work routine. However, it can be challenging to drink regularly. Make sure to have a water bottle nearby at all times and drink consistently, even when you don’t feel thirsty. You can also set a reminder on your smartphone to help you stay on track with your hydration.
Tip 5: Alcohol? No, thank you!
Yes, it’s tempting to have that glass of red wine we treat ourselves to on the couch after a hard day’s work. But there’s no room for indulgence here. Often, one glass leads to another. We feel relaxed, and we fall asleep faster. But appearances can be deceiving. We end up sleeping poorly, waking up, and then struggling to fall back asleep. Moreover, alcohol remains a toxic substance for our cells, regardless of the amount we consume. Therefore, especially because shift work may already disrupt your circadian rhythm, it’s essential to avoid additional negative influences like alcohol.
The right choice of snacks is important.
Tip 6: Energize with snacks
Your ideal snack is:
– readily available and uncomplicated
– nutrient- and vitamin-rich
– providing long-lasting satiety
– particularly high in energy
-low in added sugars and unhealthy fats
You can go for these snacks:
– Fresh fruits such as apples, bananas, or berries
– Vegetable sticks with hummus or herb quark for
dipping
– Nuts or dried fruit
– Hard-boiled eggs
– Homemade smoothies
– Granola or porridge with berries and nuts
– Whole grain sandwich with cheese and salad
– Quark with berries, honey, and nuts
– Bread with avocado or tuna
– Quinoa or rice with vegetables
– Whole grain wrap with cream cheese and vegetables
Experiment with different ingredients and discover what tastes best to you.
Tip 7: Eat regularly
It may seem logical, but it’s not always easy to implement in daily life. With alternating day and night shifts, a lot of creativity is required because the usual routine of breakfast, lunch, and dinner doesn’t apply. Before starting any shift, it’s important to establish a solid foundation. The name of this meal is less important than ensuring it provides you with energy from carbohydrates, healthy fats, and high-quality proteins. For example, you could have scrambled eggs with bread, porridge with fruit, or a sandwich. The same principle applies to your main meal during the shift. After work, it’s best not to go to sleep immediately after a meal. Give yourself 1.5 hours to digest, and avoid heavy fatty foods and excessive fiber, as your body should focus on resting and recovering during sleep, not digestion.
It may seem logical, but it’s not always easy to implement in daily life. With alternating day and night shifts, a lot of creativity is required because the usual routine of breakfast, lunch, and dinner doesn’t apply. Before starting any shift, it’s important to establish a solid foundation. The name of this meal is less important than ensuring it provides you with energy from carbohydrates, healthy fats, and high-quality proteins. For example, you could have scrambled eggs with bread, porridge with fruit, or a sandwich. The same principle applies to your main meal during the shift. After work, it’s best not to go to sleep immediately after a meal. Give yourself 1.5 hours to digest, and avoid heavy fatty foods and excessive fiber, as your body should focus on resting and recovering during sleep, not digestion.