Many of us spend time working busy shift patterns that are up and down, right? Whether you are working nights or days, working shifts isn’t easy! You have to constantly change up your eating habits, including where you plan to snatch a few Z’s from time to time. The problem is often feeling like eating a healthy meal after a shift is not always the one. In fact, most people work a heavy shift and then choose to order takeout on the way home for a faster, more convenient eating option.
Working irregular hours often means that your favorite birria tacos recipe is saved for weekends with friends rather than something to look forward to when the working day is done. Instead of worrying that you’re not getting enough nutrients after work, you should start thinking about how you can flip the script and keep healthier, regular eating patterns instead. Instead of worrying, be proactive and you’ll see results pretty quickly! Let’s take a look at how you can eat well when your working pattern doesn’t make it easy:
1. Plan ahead
This is the only real option you need to get this right: planning is key to success! If you work nights, ensuring that your main meal is before you leave for work is going to help you to keep your stomach comfortable through the night. That way, you
can plan a Bento box of lighter snacks to keep you going. When you come home from work to sleep for a few hours, you’ll be able to do it because you won’t be too overly full.
2. Make food boxes
You can do this as a meal prep on a Sunday for the rest of the week, or you can do it as part of the routine after work for the next day. Either way, you can ensure that you get enough vitamins and a decent dinner simply by preparing in advance. There are so many awesome food prep tips out there that you can take advantage of.
3. Create healthy snack selections
Instead of reaching for a pizza after a long shift, put together some of your favorite snacks and avoid the overly salty or sugary options. You can choose fruit and veggie sticks with dips, yogurts, popcorn and rice cakes.
If you prefer something more filling, homemade meat and bread options can really help to fulfill you. Keeping snacks around will help when you cannot be bothered to cook a full meal.
4. Stay hydrated
Part of the problem is that thirst is often mistaken for hunger after a shift. If you work to ensure that you are hydrated, you won’t feel like leaning into the bread bin when you get back from work. You can even infuse your water with fruit and cucumbers so that you can get all of those nutrients without the added calories.
5. Give yourself permission to eat
So many people forget to do this, starving themselves for ‘health reasons’ and choosing to avoid meals to remain as healthy as possible. If you give yourself permission to eat, you’re going to be able to consume what you need without going overboard.