Healthy eating on shifts? Be a planning boss

Working shifts means that eating regular meals goes on the back-burner. And eating healthy food, well that's just for those normal people working regular jobs right? We all know how it goes, a coworker calls in sick, you get six new admissions and there is no time to sit down, let alone digest anything.
Kathleen Meyer, RD, LD, discusses the plight of many shift workers who have varying workdays and shift lengths and, in many cases, alternating day and night shifts, too. Their schedules may disrupt their personal lives and circadian rhythms (sleep and waking patterns), leading to chronic fatigue, cluster headaches, GI distress, and other problems. “It’s hard to eat three meals a day when you work the night shift because your sleep schedule is all messed up,” states Cassy, a nurse who works nights on the med/surg unit of a community hospital. “Sometimes I’m just too tired to eat.”
A study supported by the federal Agency for Healthcare Research and Quality showed that nurses routinely miss meals to care for patients. Many nurses who have limited mealtimes or work night shifts admit to snacking on less nutritious high-calorie items, such as candy bars or chips, because they’re easily accessible through vending machines.
The strategies that Kathleen outlines may seem like common sense but statistic reveal that too many of us are ignoring the obvious, to our detriment. According to Kathleen, it's all about planning and portion control.
Don't skip meals: When you skip a meal, your body goes into a fasting mode and uses less efficient energy sources. As your blood glucose level drops, your concentration suffers and you feel fatigued and irritable. And skipping meals can lead to cravings....and we all know where they take us!
Mini-meals are the way to go: If you work afternoons, try to eat your largest meal in the middle of the day. If you work nights, eat lightly throughout your shift and then have a small to moderate-sized breakfast. Eating a large or greasy meal can make digestion difficult at bedtime.
Prepare for the unexpected: Keep in mind that no two shifts are alike. During some shifts, you won’t be able to sit down for a break. When this occurs, try to find at least a few minutes to eat a high-fiber protein bar (one with at least 5 g of fiber and 7 g of protein to increase satiety) or to consume a meal-replacement drink.
Be a planning boss: Take control and don't let your work run you down. Buy a well insulated cooler and bring healthy snacks from home. If you find yourself in the hospital cafeteria, read the menu first before you purchase anything. This helps to decrease impulse buys.
For more advice you can read the full article here.
Kathleen Meyer is Assistant Manager (Dietary) at Fairfield Medical Center in Lancaster, Ohio.