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Wellness Management: Healthy Habits: Nutrition For Shift Work

Wellness Management: Healthy Habits: Nutrition For Shift Work


ABL’s Occupational Wellness Manager and staff KNOW that working the night shift or rotational shifts can disrupt the body’s cycles. Paying attention to what and how much you eat and drink can help you stay alert and perform your best on the job when you’re working a variety of shifts.


Plan: make a menu plan for the week. Try choosing foods and snacks that are nutritious that are low in fat, sugar and salt.

hint icon  HINT: use a menu planner app on your phone or computer to simplify your recipes and grocery shopping


Prepare: meals and snacks should be made at home to help you eat well on your shift. Make meals at home in large batches and freeze the leftovers to take to work

hint icon HINT: use microwaveable dishwasher safe containers, thermos for hot foods and re-usable ice packs to keep food fresh


Portions: smaller snacks versus a larger meal during a night shift to avoid becoming too sleepy and help you stay alert.

 hint iconHINT: pack using smaller containers and snack baggies enough for one portion


Avoid sugary and fatty foods as these can make you feel more tired.

When choosing grain products, try to make higher fibre choices.

Eat Right Ontario

The EatRight Ontario service is FREE, has numerous articles and resources, and can answer your nutrition and healthy eating questions:



Written by: Carla Villalta
Occupational Wellness Manager

The information provided by ABL Careers is intended to promote healthy habits. It is not intended as a substitute for medical advice or professional care. Before making significant changes to diet or exercise, consult your health care provider.


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