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Nutrition for the night shift

If working the late shift finds you faced with midnight pizza deliveries or fast food runs, here are a few tips to help keep the midnight oil burning…

Try to avoid eating a large meal before heading to work
Small, frequent meals made up of whole grains, fruits and vegetables provide energy in a low-fat package when they are eaten throughout the day. It might also be a good idea to toss in some lean protein to keep your muscles fueled and your appetite under control. A few good choices include pasta with marinara sauce, grilled chicken with vegetables, beans and rice, and some types of frozen meals.

Eat small, nutritionally balanced snacks throughout the shift, when possible
Snacks are a very important part of helping you stay energized and fueled throughout the night. Your best bet is to choose foods that contain complex carbohydrates combined with some protein and moderate amounts of fat. A whole grain English muffin with peanut butter, trail mix, half a turkey sandwich and low-fat yogurt are a few examples.

Cut off the caffeine at midnight
Caffeine can stay in your system for as long as five to seven hours after you drink it, which can cause problems when bedtime comes in the morning. If you need a caffeinated beverage to get you through the night, try to drink your last one around midnight or 1 a.m. It might also be helpful to limit yourself to two sodas or cups of coffee per day.

Excessive caffeine has been found to cause headaches, anxiety, nervousness, digestive distress and increased symptoms of premenstrual syndrome. If you already rely on a caffeine fix (you drink more than four cups of caffeinated beverages a day), try to gradually reduce the amount that you drink over a period of several weeks in order to avoid withdrawal headaches and irritability. It is also important to drink lots of decaffeinated fluids, especially water, because caffeine can cause dehydration.

Workout before work
Regular physical activity keeps your blood circulating and your heart pumping. Getting in a workout before heading to work can help to energize your body in preparation for the hours ahead.

Frozen meals: diet do or don’t?
When you’re short on time and need a quick meal, frozen entrees are a healthy pick if you know which ones to choose. Keep in mind, however, not all frozen meals are created equal so the food label is the first place to look.
A good rule of thumb is to look for meals that provide no more than 400 calories, 15 grams of fat, and 800 mg of sodium per serving. Since many frozen meals don’t provide even one serving of vegetables, add a salad or a favorite vegetable. To complete the meal, include a cold glass of skim milk or a cup of low fat yogurt and a piece of fruit.

So, no matter when you punch your time card, following a balanced diet around the clock just requires a little nutrition know how.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

Nutrition-related web sites:

• WebMDHealth
• American Dietetic Association
• American Heart Association

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.