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Healthy Eating for Shift Workers and Busy Lifestyles
Shift work or just a stressful work environment can cause damage to the body that healthy balanced eating can help to repair.Here are some tips to help you stay on track with healthy eating at work or during other busy times.
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| Shift Work and Stress | |
Shift workers (especially those who change schedules often or work through the night) may be at risk for poor nutrition and possible health related consequences. The International Archives of Occupational and Environmental Health concluded that individuals who work on shift rotation have a higher incidence of elevated cholesterol and triglyceride (fat in your blood) levels. In an effort to help combat these symptoms read labels and choose foods lower in sugar and fats, especially saturated (animal derived fats) and trans fat.
Also, Dietitians of Canada cautions that those who work irregular shifts may eat less nutritious foods because of a poorly regulated appetite, the absence of regular meal times, and the action of eating alone instead of with family. Many people despite their work schedule can relate to juggling busy lives and finding it difficult to sit down to home cooked meals.
Shift work or just a stressful work environment can cause damage to the body that healthy balanced eating can help to repair. Nutrients that are important to combat stress include magnesium, B vitamins, and antioxidants. Good sources of these include: almonds, edamame (soybeans), quinoa, pumpkin seeds, whole grains, fish, spinach, fruits and vegetables. See below for the recipe "Quinoa Stuffed Peppers" which is low in fat, and contains spinach and tomatoes (tomatoes are a source of the antioxidant lycopene).
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Tips to Stay on Track
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Here are five tips to help you stay on track with healthy eating at work or during other busy times:
- Eat every 3-4 hours. Do not skip meals. Your body will interpret this as starving and slow down your metabolism accordingly. You may also feel ravenous at the next meal which can lead to poor nutrition choices and eating more than you would have planned.
- Balance meals with protein and carbohydrates. This will ensure the energy from the food is released evenly and prevents drops in blood sugar and in turn energy levels. Good sources of protein include cottage cheese, Greek style yogurt, tofu, fish, eggs, and meat.
- Pack your meals and snacks from home to prevent relying on less nutritious choices from vending machines or cafeterias. Some options for easy, non-perishable snacks on the go are; nuts and seeds, canned fish with whole grain crackers, fruit, and homemade high fibre muffins.
- Be aware of caffeine consumption. Not only can this inhibit sleep (which elevates a hormone in our body called cortisol and causes fat to be stored more easily) but caffeinated beverages may also be high in sugar and/or fat depending on the drink. Opt for lower caffeine and health promoting options such as green tea, or try half caffeinated (half-caff) coffee with low fat milk.
- Even if you work night shifts, schedule your meals around sleep as you would on a day shift. Eat a sizeable meal upon waking when your body has been fasting and will need the energy. Do not eat a large meal before you go to bed as you may interrupt your sleep and digestion. Follow these tips to create a healthier lifestyle no matter your work or life schedule.
Samantha Gionotti, Registered Dietitian
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| A Nutritious Recipe: Quinoa Stuffed Peppers | Serves 4-6
Ingredients:
3/4 cup
| quinoa, dry | | 6 | red bell peppers | | 1 Tbsp | olive oil | 3/4 cup
| shredded carrots
| | 2 | cloves garlic, minced | | 1/2 | red onion, diced | | 1 | 10-ounce package frozen spinach, thawed and drained | | 1 | 15-ounce can red kidney beans or black beans, rinsed and drained | | 1-2 | chili powder | 1/2 cup
| grated part-skim mozzarella |
Instructions:
Preheat oven to 350°F. Boil 1 1/2 cups water in a saucepan; add quinoa. Reduce heat, cover, and simmer for 15 minutes. Keep covered; set aside. Remove pepper tops, stems, and seeds. Bring a large pot of water to a boil. Add peppers, boil for 5 minutes, and drain. Heat oil in a skillet over medium heat. Add carrots; cook for 3 minutes. Add onion and garlic; cook for 5 minutes more. Stir in spinach and beans. Remove from heat and mix in quinoa and chili powder. Fill peppers with quinoa mixture and place upright in a baking dish. Sprinkle with cheese. Add just enough water to form a very thin layer in the bottom of the dish. Bake for 20 minutes or until tops are lightly browned. Serve immediately. Tip: Leave off the cheese to make this a vegan meal! |
Some Helpful Links
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View the following websites for information about Nutrition in your area:
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FSEAP offers confidential professional assistance on a wide variety of personal and work-related issues. For more information on your EAP, call 1.800.668.9920 or visit your MyEAP Web site at www.myfseap.com.
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*Clicking on this link will open a new window and take you to a Web site that is not affiliated with myfseap.com or Family Services Employee Assistance Programs. Links to other sites of interest are provided here as a service to you, however, we can make no claim as to the accuracy or validity of any information contained on these sites. As always, speak with a counsellor or physician for advice that is specific to you and your situation. |
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This newsletter is to provide timely information to readers; contents are not intended as advice to individual problems. Please contact your EAP professional for assistance. Editorial material is to be used at your discretion and does not necessarily imply endorsement by Family Services Employee Assistance Programs. |
All articles © Family Services Employee Assistance Programs (FSEAP), except where noted otherwise. Please note that the posting of the Solutions newsletters or any articles in whole or part on any public Web site is prohibited. Customers and clients of FSEAP can access an online archive of current and back issues: log on to www.myfseap.com using your assigned Group Name and Password and select Solutions Newsletter from the MyHealth menu. To request permission to reprint specific Solutions articles, contact FSEAP at info@fseap.com. |
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