Night Shift Eating Habits

zambezi, BSN, RN · Jan 13, 2004

I take a nap on my first night on or sleep all day if I am in the middle of a stretch. I always always eat two eggs before work. I bring some snacks--most often fruit and nuts to eat around nine. Sometimes I have popcorn or pretzels to mix it up. I always have a skinny vanilla latte while we are in report. Around one am, I eat dinner. I used to be really good and always pack a lunch but now I bring just a little and usually eat the cafeteria food--soup salad some kind of protien depending on what is down there. Around 6a I eat a yogurt. When I get home I usually eat some toast and a bananna or a grapefruit (or some other kind of fruit). I don't know it seems to work for me. If anything I have maintained or lost weight since working nights.

mattsmom81 · Jan 13, 2004

I've worked nights for many years too and have just within the past year taken charge of my weight loss plan, being 50# overweight means I cannot afford to ignore it any longer. 25 is off, 25 to go. Seeing the weight come off is its own reward.

If the gang orders pizza I have one piece. If someone brings food to share I enjoy a small portion only.Willpower is essential...LOL!

I pack a lunch which is a Lean Cuisine type, or a fast food Cobb salad or Albertson's spinach/bacon salad, which I love. I bring no $$$ for machine junk food anymore.

What is fun is to bring 'good food' for everyone and see how others respond...yes we all have to treat ourselves occasionally but several of us at work are now being a positive influence on the chubs on my shift who are also trying to trim down and eat healthier. We plan our potlucks with this in mind and it's helping all of us. :)

I've had to adress almost every aspect of my poor eating habits to lose weight. Portion sizes, 'whole food' choices, and emotional eating were biggies for me to address.

Good topic...also see our diet threads in the Breakroom .:)

NorthStar · Jan 13, 2004

There have been a lot of studies on night shift workers. A lot of nurses go into adrenal exhaustion related to increased cortisol levels, and decreased thyroid levels. Weight gain and depression, depending on your age will most likely be a result unless you just have an amazing endocrine system. If you are working the night shift, drink lots of water, iced tea or hot tea, take 7-Keto (found in health food stores) to keep your metabolism stable. Eat when you are truly hungry, eat whatever you want...just in moderation. Stick to protein foods after 3am, so you won't wake up hungry when you are sleeping. Everytime I have started on a night shift schedule, I would gain 30+ pounds over a period of time. Last summer I switched to days and lost all the weight. I took a contract again, and have gained back 20 again. Now, I know what contributes to the weight gain, I'm finally gaining success in working nights and losing fat. (ps...the 7-Keto really does work) Best of luck to you!

Hieb · Feb 8, 2011

I am nearing 40 and have only been a nurse for 4 years. I have gained at least 20 pounds since the end of school (2006) till now. My adrenal glands were burned out and I already have a thyroid problem.

I only drink water or green tea (no milk, no sugar). I work 8 hour days/nights. I find it hard to know what to do when I work nights when to eat and what. It has to be balanced with not much for carbs. I usually bring something with protein to eat at night with a salad. It's the question, do I eat before I go to bed at 9 a.m.??? What do I eat then.

I do exercise and keep active but these extra 20 pounds got'a come off. I'm sure it has to do with the night shift. We don't order junk food on nights, don't go to a vending machine, have no cafetera access during the night and we rarely if ever bring potluck foods to work. On occasion patient's families have given us chocolates etc. but not that often. So the question is how to eat during a night shift?? :nurse:

Thanks

anotherone, BSN, RN · Feb 8, 2011

I have been working nights. A mix of 7p-730a and 11p-730a. I eat right before i go into work and when i come home. then i sleep. I rarely ever eat at work. The times i have eaten i eat some type of granola bar or other "fruit' bar.

anotherone, BSN, RN · Feb 8, 2011

I have been working nights lately. A mix of 7p-730am and 11p-730am. I eat right before i go in and after work before i go to sleep. I almost never eat at work. If I do it is some type of granola or "fruit" bar.

joanna73, BSN, RN · Feb 8, 2011

I generally eat healthy (fruits and veg, balanced meals) so I vowed to keep this up working at night, too. I usually only eat a bowl of yogurt or cereal at O800 am, since I am going to bed. I get up at 1630 and eat a healthy dinner. On days off, I'll cook enough for meals to bring to work. For dinner at work, I'll eat whatever I brought. Maybe some pasta, or a stew or whatever I made. And granola or fruit for a snack. If I don't eat well, especially at work, I won't have energy.

So basically, that's about 2 and a half meals per day and a snack on nights. I actually find I eat a little better working nights, because I sleep all day, and at work I'm too busy to eat much. Less temptation :)

CloudySue · Feb 8, 2011

Interesting thread. I've only been doing the night shift for about three months, and I thought I'd be packing on the pounds. Turns out that while I haven't lost my appetite, it has certainly settled down. I don't get the "munchies" anymore and often forget to eat. I'll wake up around 2 or 3 and have eggs and toast. The family will eat dinner together around 5 or 6, and I'm not that hungry yet so I have a small meal. Then I might have a small second dinner around 9, more of the same food we had for regular dinner. I do 8-hour shift, and I bring a couple of chewy granola bars or some clementines, and sometimes a Slim-fast type shake. No major meal, just a healthy-ish snack. Then I try to go to bed without eating anything, so I can sleep better. (I have vivid dreams if I sleep and digest at the same time.) Sometimes I get a jones for that new Chickfila spicy biscuit sandwich so I hit the drive-thru on the way home, but only as a special treat. I pay for that later! ;D Oh, by the way, I've been losing about a half a pound a week since I've started doing the overnights. Never expected that!

blue heeler · Feb 8, 2011

i eat at 4pm when i get up, at 2am, when i am hungry and at 8am before bed. i try to eat a healthy, good dinner at 2am, usually breakfast at 8am and a light meal at 4pm.