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Are there special nutritional considerations for shift workers?

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Resource Information

Name of Resource
Are there special nutritional considerations for shift workers?
Year Created
2009
Description
Millions of Canadians work outside of the traditional 7 a.m. to 6 p.m. work period which can present a special set of food and nutrition challenges.

Have you ever called yourself an ‘early riser’ or a ‘night owl’? We can get these labels because of our ‘circadian rhythms’ or internal clock which tells us when to naturally rise and sleep. When we try to work at times that go against our normal internal rhythms, it can pose challenges to how we eat and sleep.

Because eating habits are altered by shift work, workers often experience:

  • higher rates of gastrointestinal problems such as constipation, diarrhea, gas, indigestion, heartburn, or stomach ulcers;
  • altered appetite;
  • gain or loss of body weight.

These issues occur for a number of reasons:

  • Eating in a rush.
  • Eating alone without family and friends.
  • Eating poorly during the day and then over-eating on the night shift, at a time when the digestive processes are slowed.
  • Consuming too much caffeine from coffee, tea, iced tea, colas, or chocolate during work in an attempt to stay awake.

As with non-shift workers, the basics of healthy eating apply as outlined in Eating Well with Canada’s Food Guide.

Below are some meal preparation and nutrition tips for shift workers:

  • Pack a meal and snack from home to help you eat well on your shift. There is often limited food or cafeteria service during night shifts but plenty of vending options which can contain less healthy, higher fat, sugar and salt options.
  • Pick proper portions. You may find it helpful to have smaller snacks versus a larger meal during a night shift to avoid become too sleepy. As well, if you’ve had a full meal at the usual supper time, you may end up overeating if you pack another full meal to eat during the night.
  • Drink plenty of fluids to help prevent hydration which can leave you feeling even more tired. Sip water regularly.
  • Be careful on the caffeine. Caffeine can remain in your body and promote alertness for up to 8 hours after you’ve consumed it. Have your caffeine at the start of your shift and then try a switch to decaffeinated beverages or water.
  • Have a small snack before sleep. It can difficult to fall asleep if you’re too hungry or too full. Before bedtime, have a healthy snack such as a small bowl of whole grain cereal and milk or a few crackers with cheese and some juice. Avoid alcohol and caffeine before sleeping.
  • Afternoon workers should have their main meal in the middle of the day rather than in the middle of their shift (Shift times vary from 2:00 p.m. to 10:00 p.m.; 3:30 p.m. to 11:30 p.m. or 4:00 p.m. to 12:00 midnight).
  • Night workers should eat their main meal before their shift starts, preferably at regular dinnertime between 5:00 p.m. and no later than 7:00 p.m. (Shift times vary from 7:30 p.m. to 7:30 a.m. or 11:30 p.m. to 7:45 a.m.). If you work the night shift, snack lightly during your shift, and eat a small meal with adequate protein at your midnight break (like chicken, lean beef, low fat cheese, nuts, eggs, peanut butter or tuna). Avoid sugary and fatty foods as these can make you feel more tired.

Paying attention to what and how much you eat and drink can help you stay alert and perform your best on the job when you’re working a variety of shifts.