By Katie Breazeale, MS, RD, LD

Maybe you’ve worked the night shift for years, or maybe you’re fresh out of the academy. Either way, this is the article for you.  The night shift breaks all the rules of traditional eating and mealtimes.  Luckily, what you do during the day carries over to the night shift.

  • Focus on high-quality protein.
  • Limit high processed carbs.
  • Limit high-fat foods that will decrease energy and make you feel sluggish.
  • Follow safe caffeine consumption guidelines.
Where to get food?

Keep in mind that you’re awake when most businesses are closed. Your options will be reduced to fast food, gas stations, and all-night grocers. These are not the best options, but if you forget something, there are healthy options available at all these places.

Gas stations/night grocers offer you the following:
  • Beef Jerky
  • Yogurt
  • Water
  • Fruit Cups
  • Sandwiches
  • Cheez-Its
  • Peanut Butter Crackers
  • Trail Mix
  • Protein Bars
  • Dry Cereal- cheerios
  • Nut Butter
Fast Food:
  • Look for grilled over fried
  • Get a smaller portion from the kid’s menu
  • Sides of fruit
  • Salads
  • Oatmeal
  • Parfait cups

What to keep on hand?

There is always the option to keep food on hand instead of relying on being near a food source.  You never know what you’ll get called into.  Pack a few of these snacks in your grab bag.

  • Peanut butter and crackers
  • Pretzels and Peanut butter
  • Trail Mix
  • Beef Jerky and Crackers
  • Protein Shake RTD
  • Protein Bars
How to stay awake?

This is the most important part of your night.  Being alert, awake, and ready for anything and everything. Caffeine is a frequent stimulant used by all workers but is more frequently used by tactical athletes and nightshift workers.  Caffeine tends to be the primary food group for shift workers.  You wake up and have a cup of coffee and then part way through your shift you may have a soda or energy drink and at the end of your shift you may grab one more beverage.

The goal is to restrict caffeine to the beginning of your shift so that you are ready for sleep when you get home.  FDA recommends 400 mg per day, or in your case, during your waking hours.  Caffeine is added to several different products, such as soda, energy drinks, pre-workouts, headache medicine, and even sports drinks, which are starting to have it added. Caffeine can be part of a healthy diet and advantageous for keeping you alert.

Can working the night shift be rougher on your health than the day shift? Absolutely, if you don’t prepare. Healthy options are available at night if you want to get out and grab something or forget to plan.

Photo by Stephen Baer