Meals, snacks, night shift habits?

[coffee&scrubs, BSN, RN]

Hi all! I'm a newbie starting night shifts next week- I've read a few threads here about the importance of protecting your sleep, healthy snacks, and hydrating to stay somewhat human during nights. I've worked night shifts as an extern and always found that trying to eat "normally" (i.e. foods I would normally eat for lunch or dinner during the day) seemed to give me consistent stomachaches when eaten at night. However, I hated being hungry during the shift and feeling like I ate way too much when I got home. I was wondering if y'all have any specific advice for meals or snacks that are healthy and haven't caused you any problems (or weight gain!), as well as any other unconventional tips for this transition. Thanks!

[JKL33]

I can't eat a meal at work; I hate the feeling. Prefer small snacks that will keep me going for awhile and/or are reasonably healthy.

Serving of almonds

Hard-boiled egg

Fresh fruits - mandarins, apples, melon chunks especially, sometimes banana

Fresh veggies +/- dip such as PB/celery

Yogurt parfait (bring stuff from home: ff greek yogurt, LF granola, fresh berries and mix at work. This would usually be my "meal")

Cheese/crackers

"Energy bites" - homemade granola bars/balls

1/2 of Baked potato w/ skin (cut into chunks @ home after cool, then at work you just have to nuke it and add toppings if you want)

Steamed broccoli, cauliflower or veggies of preference

Egg salad (use w/ crackers or as sandwich)

Leftover homemade pizza

Leftover homemade soup

Tuna pouches (I don't care for these but some people do and they'd make a good protein snack)

Serving of cottage cheese - some ppl eat w/ fruit or tomatoes

I eat humongous salads at home but never at work because it seems like a hassle. Lots of others make it work, though.

Personally I avoid starchy carbs (esp @ work): breads, rice, pasta; my occasional 1/2 baked potato the exception b/c it's fast and not the worst thing in the world.

Try to keep processed foods to a minimum in general.

AVOID the goodies that will always be in the lounge.

AVOID the cafeteria if you can - it's expensive and there are too many choices that are quick and temping but not healthy (huge muffins, etc)

Good luck!

[barcode120x, RN, NP]

Meal prep for sure....prior to my current health status and eating habits, my previous night shift food routine contained of a Monster, 18+oz Dr. Pepper, and whatever snacks other coworkers always bring. This wasn't including the frequent potlucks and the delicious cafeteria food I always bought on top of those.

[guest464345]

I can't eat a meal at work; I hate the feeling. Prefer small snacks that will keep me going for awhile and/or are reasonably healthy.

Serving of almonds

Hard-boiled egg

Fresh fruits - mandarins, apples, melon chunks especially, sometimes banana

Fresh veggies +/- dip such as PB/celery

Yogurt parfait (bring stuff from home: ff greek yogurt, LF granola, fresh berries and mix at work. This would usually be my "meal")

Cheese/crackers

"Energy bites" - homemade granola bars/balls

1/2 of Baked potato w/ skin (cut into chunks @ home after cool, then at work you just have to nuke it and add toppings if you want)

Steamed broccoli, cauliflower or veggies of preference

Egg salad (use w/ crackers or as sandwich)

Leftover homemade pizza

Leftover homemade soup

Tuna pouches (I don't care for these but some people do and they'd make a good protein snack)

Serving of cottage cheese - some ppl eat w/ fruit or tomatoes

I eat humongous salads at home but never at work because it seems like a hassle. Lots of others make it work, though.

Personally I avoid starchy carbs (esp @ work): breads, rice, pasta; my occasional 1/2 baked potato the exception b/c it's fast and not the worst thing in the world.

Try to keep processed foods to a minimum in general.

AVOID the goodies that will always be in the lounge.

AVOID the cafeteria if you can - it's expensive and there are too many choices that are quick and temping but not healthy (huge muffins, etc)

Good luck!

I like this list a lot! I ate in a similar way....I thought of it as my "kindergarten diet." I'm normally a great eater, but sitting down to a full hot meal in a gross breakroom at 01:00, nope. I had success with finger foods or at least simple foods that don't require re-heating, that don't require an appetite, that are easy to get down, with a decent combination of protein and fiber.

My go-to list:

hard-boiled egg with a bit of soy sauce

rolled-up slices of plain deli turkey with mustard

orange sections or diced-up melon

bananas, celery or apple slices with almond or peanut butter

grapes

baby carrots or sugar snap peas with yogurt dip

an ounce of nuts

string cheese

Triscuits and hummus

granola or protein bar for emergencies - they often have a lot of sugar and fat

Trying to avoid carbonated or sugary drinks, but also not liking to drink plain water, I usually brewed up unsweetened herbal iced tea at home. I like the Tazo brand's "passion" tea.