... 11 Nutritionist-Approved Late Night Snacks… Oats are packed with complex carbs, fiber and protein which slowly deliver goodness over a few hours. Avoid the biscuits and crackers if you can, but if you do add them, make sure they are wholemeal or even gluten-free to minimize bloating and feeling sluggish. Baked beans (watch the added sugar – or make your own) and avocado, Nuts (raw, unroasted cashews and almonds), Seeds (pumpkin – raw or sprouted are best), Fruits (unsweetened raisins, dried cherries, cranberries and apricots and dried cranberries). When you get home after a long night of work, then you can eat some carbs. Scientist Gupta says the lab now plans to test what type of snacks are best for shift workers. )But for many people—doctors, bartenders, call attendants, or police officers who work night shifts—working all night is a day-to-day reality. Also, avoid eating fatty and fried foods, especially at night as they can also increase your risk of heart disease and Type 2 diabetes. Protein foods like tuna, eggs, string cheese, cottage cheese, peanut butter, turkey, and tofu can help increase alertness and focus, so try to incorporate these into your meals and snacks. Try to choose a variety of healthy snacks instead of just sugar-free snacks. 30 seconds, Add seeds, nuts and coconut flakes and mix well, Place into a cooking tray lined with baking paper and bake for 20 minutes until lightly golden brown, Sliced banana with/without cinnamon and honey, Sliced banana on top of ricotta cheese, topped with raisins and pecans. Night shift nurses should try walnuts, almonds, macadamia nuts, pecans and hazelnuts, as they contain high amounts of fiber, protein, healthy fats and B-vitamins that will keep you up and going. So things like avocado, cottage cheese, nuts, eggs, and vegetable based protein.” Here is a basic Chia pudding recipe to get you started: Optional extras: vanilla extract, maple syrup, ground cinnamon, pinch cardamom, ground cloves, chopped raisins, honey (great paleo option) and for a chocolate version, add some cacao powder to the mix. Not surprisingly, night shift workers often struggle with feelings of drowsiness and making the right food choices can help. If your job involves working night shift, then you probably know how difficult it can be to try and stay healthy, have a healthy mindset, as well as maintain a strong routine doing this type of work. Protein foods like tuna, eggs, string cheese, cottage cheese, peanut butter, turkey, and tofu can help increase alertness and focus, so try to incorporate these into your meals and snacks. This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. But, instead of eating a full-fledged meal for dinner, researchers suggest one should opt for light snacks. Traditional dried fruits and nuts may not seem like much but they provide us with essential nutrients, such as fiber and potassium and have been linked with lowering numerous health issues such as Osteoporosis, cardiovascular disease, type 2 Diabetes and preventing weight gain. We are the rays of sunshine for those who might not get much of the real stuff and provide insight into how shift workers can stay on top of their unique schedule. This can be a good stand-in for a cookie, as long as you check the nutrition label. This means that eating at night, even if it’s the same food you would normally eat during the day, can have a negative impact on your body. Maintain Regular Mealtimes. A Practical Guide For Busy Parents. 10 Healthy Snacks Ideal for Hungry Night Shift Workers ​. If you want to learn more about becoming a healthier shift worker you’ll want to buy this book. Chia seeds are super rich in fiber, omega-3 fats, protein, vitamins, and minerals. No more smelly, warped, stained ill-fitting containers in your house! Please read our disclosure and privacy statement for more info. Click on the links below to explore more. Nurses are no strangers to taking graveyard shifts. These snack ideas are great for night shift snacks and are healthy snacks for shift workers. You know that if you eat carb-rich foods or sugary beverages at the beginning of your shift, you will crash in no time. Also make plans ahead of time for immediately after you get off work so that you are not tempted to grab fast food or go out to eat." Explore. Five Best Snacks To Get You Through Those 12-hour Shifts. But this is when your decisions truly matter and when healthy late-night snacks come into play. Sprinkle your granola with berries and Greek yogurt  (no-fat yogurt works best for me) and even try making your own. Shift work means working outside the usual 7 am - 6 pm time period. Perfecto! If you are working at night, here are some of the foods that should be included in your diet on a regular basis: Chicken or Turkey. Invite your work friends to each to contribute something healthy to the platter or simply alternate who supplies the goodies each night. Eating healthy night shift snacks is important. This is us, Em and Dan, content creators of The Other Shift. 7. How to Best Prepare for Night Shift the Day Before. Healthy foods to eat at night include lots of fruits and vegetables, lean proteins like chicken, fish, turkey, and lean beef or pork, some low-fat dairy, beans, nuts, seeds, and whole grains will go a long way toward a healthy diet for night shift work. Here we gonna see the best food to […] Plus, they keep you fuller for longer. It may fall soon after you awaken and just before you start your evening shift. If you’re worried about the carbs, stick to a wholemeal or brown wrap, country bread or grain pita. It can seem expensive initially so be prepared for this (as I wasn’t!) Tart cherries and their juice make an ideal late-night snack since studies suggest they may help you sleep better. This is by far my favorite healthy snack as a night shift worker. These egg treats are great because they can be eaten cold and you don’t need to wait for the microwave to be free. If you find the mix bland by itself, try adding some no-fat or greek yogurt. Cravings are likely to be higher when awake at night. Shift work can be physically and mentally tiring. It can be hard to sleep well after a night shift when you're too full or too hungry. If you have time before the extra work, head to the cafeteria and get some high-protein snacks. Here are some of the best snacks that you can include for a long night shift. Our sole aim is to help shift workers and those on unusual schedules find balance between work and life. Deviled eggs, mix the yolk with mayo, mustard, and a little bit of chopped pickles, place a spoonful of this mix in the center of the egg. Shift work can be physically and mentally tiring. Shift workers are at higher risk for weight gain and heart disease as well. (source), Here is a great Paleo Granola Slice recipe which is super tasty and easy to transport to work. If you’re anything like me, I don’t have enough fish in my diet so this is a great way to sneak it in. 2. Discover unique things to do, places to eat, and sights to see in the best destinations around the world with Bring Me! On a website for working nurses, Alice Burron writes: "One simple way to combat the disadvantage of working a night shift is to make sure you come to work with nutritious meals and snacks planned out ahead of time. The yogurt has been proven to help boost the feeling of fatigue. They look like tiny, little seeds which fill with water after a period of time, making them perfect for a pudding as they create a thick consistency and keep you full for longer. Skip the Libations. Shift workers can party and look sharp too! Here are some practical tips to help make your workday healthier. If you want to have some cereal before you go to sleep, feel free. Five Best Snacks To Get You Through Those 12-hour Shifts. There is something special about enjoying a hot meal on night shift which makes me really happy. Preparation is key to making sure you don’t reach for that cake somebody always brings in with the best intentions! Eating a … Here are 25 healthy late-night snack ideas that won't derail your healthy-eating efforts. So instead, we have created a list of healthy snacks and small meal ideas to take for your next night shift. People who work shifts sometimes skip meals, eat irregularly, eat unhealthy food, and may find it hard to keep up a regular exercise schedule. Obviously, pre-cook the bacon then add the lettuce/spinach and tomato. Healthy night shift snacks. Together with my husband Daniel, we run The Other Shift. The Best Diet if You Work Nights. If you work shifts, you may find that you experience: A change in appetite; Trouble falling asleep or getting a good night’s sleep Have a small "breakfast" or snack after a night shift. Devilled eggs can be prepared by hard boiling the eggs, removing (and eating!) “Invest in a night shift ‘survival pack’. Is eating at night bad for you? It’s the small things, right? Often complain of abdominal pain, bloating, nausea, low mood increased. Breakfast '' or snack after a night shift may help you sleep better percent all. 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