healthy night shift meals
There’s nothing worse than waking up at 2am feeling tired and sluggish. But there are ways to keep yourself energized all night long. Here are some healthy foods to help you stay awake and alert.
1) Green tea – Green tea contains caffeine, which helps boost energy levels. Plus, green tea is loaded with antioxidants that protect against free radicals and improve brain function.
2) Blueberries – These berries contain melatonin, which promotes sleepiness. They’re also packed with fiber, vitamins C and K, and potassium.
3) Yogurt – This dairy product contains probiotics, which support digestion and immune system health. Probiotic bacteria feed on carbohydrates, helping to convert them into energy.
4) Salmon – Omega-3 fatty acids found in salmon help reduce inflammation throughout the body, including the brain.
5) Oatmeal – Oats contain magnesium, which supports muscle relaxation and improves concentration.
6) Almonds – These nuts contain tryptophan, which boosts serotonin production and reduces stress hormones. Serotonin is a neurotransmitter that regulates mood and behavior.
7) Dark chocolate – Chocolate contains phenylethylamine (PEA), which stimulates dopamine activity in the brain. Dopamine is a neurotransmitter that affects motivation, pleasure, and reward.
8) Coffee – The caffeine in coffee increases blood flow to the brain, which makes us feel more alert.
9) Eggs – Egg yolks contain choline, which helps maintain memory and mental clarity.
10) Watermelon – Watermelon contains lycopene, which protects cells from damage due to oxidative stress. Oxidative stress occurs when oxygen molecules react with cell components, causing cell damage.
11) Bananas – Bananas contain B6, which helps produce adrenaline and norepinephrine, two chemicals that regulate our heart rate and blood pressure.
healthy night shift meals
I’ve been working on a new recipe for the past few weeks and I finally have it ready to share. It is so easy, healthy, and delicious! This meal will be perfect for those nights when you just don’t feel like cooking or want something quick and easy that tastes great.
This is one of my favorite recipes because it is super simple and can be made ahead of time. You can make this as much as 3 days before serving it if needed.
1 cup cooked brown rice
½ cup frozen blueberries
¼ cup low fat plain yogurt
1 banana sliced
In a small bowl combine the yogurt and bananas. Top the rice with the yogurt mixture and then top with the blueberries. Enjoy immediately.
Serving Size 2 cups (about 500 calories)
Amount Per Serving Calories
From Fat 118%
Total Fat 13g 22%
Saturated Fat 5g 25%
Trans Fat 0g
Cholesterol 14mg 5%
Carbohydrate 69g 23%
Dietary Fiber 6g 24%
Protein 9g 18%
Vitamin A 0.1%
Vitamin C 12.1%
Night shift workers often complain about feeling tired and sluggish after working late hours.
They may find themselves snacking too much on unhealthy foods such as chips, cookies, and candy bars. They may also skip meals altogether.
This leads to overeating later in the evening, causing them to wake up feeling exhausted and groggy.
In order to avoid these problems, night shift workers should prepare nutritious snacks and meals ahead of time.
Here are 10 tips for preparing healthy snacks and meals for night shift workers.
#1. Make Breakfast Snacks Ahead of Time
Make sure to pack a bag of trail mix or granola bars for breakfast. This snack will give you energy throughout the morning without adding any additional calories.
#2. Prepare Lunch for Later
Prepare lunch for the next day. Pack a sandwich, salad, fruit, yogurt, or soup for dinner. This will ensure that you don’t go hungry until dinnertime.
#3. Drink Water Before Bed
Drinking water before bed helps prevent dehydration. Dehydration causes fatigue and makes it difficult to fall asleep.
#4. Eat Smaller Portions
Try to limit yourself to three small meals instead of five larger ones. Eating smaller portions allows you to feel full longer, preventing you from eating too much food.
#5. Avoid Alcohol
Alcohol has been proven to cause sleepiness and insomnia. If you drink alcohol before going to bed, you may wake up feeling tired and groggy.
#6. Don’t Skip Meals
Skip one meal per week. Try to eat a healthy breakfast every weekday.
#7. Stay Hydrated
Keep drinking plenty of water throughout the day. Drinking water keeps you hydrated and prevents headaches.
#8. Take Breaks During Work Hours
Take breaks to walk around the office or stretch. Staying active helps you burn more calories and reduces stress levels.
#9. Exercise Regularly
Exercise regularly. Walking, running, swimming, biking, dancing, yoga, and strength training are all effective exercises.
#10. Get Enough Sleep
Sleep plays an essential role in maintaining our health. Getting adequate amounts of sleep each night helps us maintain a healthy weight.
It also improves mood and concentration.
So, if you’re a night shift worker, follow these tips to improve your overall health and wellness.
It is always a good idea to start off the night with a proper meal before starting work. As it gets closer to midnight, hold back on your food intake and add small snacks throughout the rest of the shift as necessary. Try this simple trick: eat more at the beginning of the shift and less towards the end.
The reason for this timeframe is that digestion and metabolism aren’t as efficient when we sleep. Regardless of whether you’re awake or asleep at night, your body doesn’t operate efficiently when you’re sleeping. You shouldn’t expect to eat a full mea and then digest it just like you would during the day.
If you’re working late at night, eat a light snack an hour or two before you go to bed so you don’t feel too hungry when you wake up. You can then enjoy a proper evening meal with your loved ones before leaving for work.
If you’re working the night shift, it might seem like there isn’t enough time to eat properly. But there actually is. There are plenty of foods that don’t require much prep time and can keep you energized throughout the day. And many of those foods are super easy to make ahead of time.
The key is planning out how you want to spend your evening. Do you feel like having dinner at home or do you prefer grabbing something fast? Maybe you’d rather go out for a late lunch. If you’re looking for a quick snack, what about making some nuts or fruit? Or maybe you’ll grab a sandwich while watching TV. Whatever works best for you.
Healthy Meal Planning
Once you’ve planned out your meals, it’s time to start prepping. Start by getting everything out onto one countertop so you can easily find things later. Then, choose three or four main dishes that you think you could eat within 30 minutes each. Make sure they’re relatively simple to prepare.
Now, divide up the rest of the food into individual containers. This way, you won’t forget anything. For example, you could put fruits and veggies together in one bowl, pasta in another, rice in another and beans in another. You’ll end up with a few different bowls of stuff that you can mix and match however you like.
Next, consider adding snacks to your menu. A handful of almonds or dried cranberries will help keep you satisfied until dinnertime. Try to pick items that aren’t too high in calories because you don’t want to add extra pounds during your shift.
Finally, once you’ve got everything organized, it’s time to cook. Set aside 15 to 20 minutes to chop vegetables and meat. Take care to cut ingredients into bite-sized pieces so they’re easier to eat. Once you’ve done that, heat up whatever you cooked earlier and serve yourself a plateful.
You’ll probably notice that you’re hungry again pretty quickly, so take advantage of that fact. Grab another serving of whatever you had earlier and enjoy it. Don’t worry about cleaning up; you’ll have plenty of time to do that tomorrow.
Healthy Foods To Keep You Energized All Night
The world is full of people who are constantly trying to stay awake. They eat junk food, drink coffee, and take pills to keep themselves up all night long. But what if there were foods that actually kept you energized? What if there were healthy foods that would give you enough energy to get through the entire night without feeling tired? Well, there are some foods out there that do exactly that. These foods will not only keep you awake, but also give you the energy you need to function throughout the day. So let’s check out these five superfoods that will keep you awake all night long. Longer than any sleeping pill could ever do!
Watermelons contain a lot of water, which makes them great for keeping your body hydrated. In addition, they have a high amount of vitamin C, potassium, and citrulline, which helps with blood flow and muscle recovery. All of this combined means that watermelon can help you feel more alert throughout your shift.
Yogurt contains probiotics, which are beneficial bacteria that promote digestive health. It also has protein, calcium, magnesium, phosphorus, zinc, riboflavin, niacin, and vitamin B6. These nutrients all contribute to energy levels, which is why yogurt is a good choice for a healthy night shift snack.
Salmon is rich in omega-3 fatty acids, which are essential fats that play a role in brain development and nerve function. They also improve moods and reduce stress, which is helpful if you’re feeling tired after a long day on call.
Almonds are packed full of fiber, protein, and vitamins. They’re also low in fat and cholesterol, which makes them an excellent choice for a healthy night meal.
Beans are loaded with iron, folate, and fiber, which make them a perfect choice for a healthy nightshift snack. Plus, they’re easy to digest and provide a steady source of energy.
healthy night shift meals conclusion
When you’re on the job all night long, you need to make sure you get enough energy throughout the day. That means eating foods rich in carbohydrates such as breads, pastas, cereals and potatoes. These are great sources of energy because they contain lots of carbs. They’re also easy to digest and provide a steady supply of fuel.
However, if you’re trying to lose weight, avoid these types of foods. Carbohydrates tend to be stored as fat instead of burned for energy. So, if you’re trying not to gain weight, stick to lean meats, fish, poultry and low-fat dairy products.
Another thing you should try to include in your diet is protein. Protein helps build muscle mass, which burns more calories than fat does. It also provides essential nutrients that your body needs to function properly.
If you’re worried about being able to stay awake through the entire night, remember that caffeine is actually a diuretic. Caffeine causes people to urinate more often, which leads to dehydration. As a result, you may experience fatigue. However, drinking water before bedtime can counteract this effect.
Another option is to drink decaf coffee. Decaf coffee has less caffeine than regular coffee, but still contains some amount of stimulants. If you prefer to drink caffeinated beverages, opt for green tea over black tea. Green tea contains antioxidants that boost metabolism and improve sleep quality.
To sum it up, there are many ways to ensure you get enough energy while working a night shift. Just follow the tips above and you’ll be good to go!