When the world is asleep, virtual assistants like us are just starting our workdays. Most of us have disrupted eating and sleep routines due to the nature of our job. That is why we need to create a healthy meal plan to avoid weight gain, digestive problems, and insomnia and to avoid the risk of chronic disease. Here are some tips for a healthy 8-hour night shift meal plan.
Eat more at the beginning and less at the end.
It’s a good idea to start your shift with a solid meal and then have smaller snacks as the night goes on. Eating more at the beginning of the shift and less toward the end helps because your metabolism works slower at night. Even though you’re awake, your body doesn’t process food as efficiently at night, so it’s better not to have a big meal late into the shift.
Know what you need to eat.
Low-GI Foods – Eating low-glycemic index foods at night is ideal, as they lead to a slow and steady rise in blood sugar levels. Examples of such foods include fruits, vegetables, fish, nuts, whole wheat bread, and fresh fruit juice.
Lean Protein – Non-fat or Low-fat milk, pork or beef tenderloin, shrimp, chicken breast, canned tuna, or whole-grain cereal, are excellent sources of lean protein for nighttime consumption.
Hydrating Food – Drinking enough fluids at night is essential for your health, as your body loses water through sweating and breathing. Staying hydrated helps maintain energy levels. Fruits like watermelon, oranges, coconut water, pineapple, tomatoes, and cucumbers are great for hydration. If you work in a warm environment, eating fruit can also help replenish lost electrolytes and fluids. Of course, don’t forget to drink plenty of water. Preferably, 8 glasses or more every day. Natural and herbal teas are also great alternatives for soft drinks.
Healthy Fats – Healthy fats, such as monounsaturated fats, are good for you for many reasons. Mayonnaise, butter, avocados, peanuts, cheese, and cashew nuts are just a few examples of foods that contain monounsaturated oils.
Here are some healthy meal options to have before and during your night shift:
MEAL 1: (Breakfast) 1 serving of rice with Adobo (or 1 of any Filipino dishes)
- 1 fresh fruit juice
- 1 slice of whole-wheat bread with peanut butter
- 1 serving of either orange, apple, or banana
- Hard-Boiled egg
MEAL 2: (Lunch)
- 1 Chicken viand (lean meat) with half a cup of rice
- Fresh salad (shredded carrot, papaya and cucumber with mayo)
- 1 Serving of Fish viand (except fried)
- 1 Serving of steamed beans or potato
- Fresh fruits like Apple, Grapes, or Peaches
MEAL 3: (Dinner)
- Oatmeal
- 2 Hard-boiled eggs
- Fresh Salad or steamed beans
- 1 serving of ham and cheese sandwich
- 1 glass of milk (Non-fat or Low-fat milk)
Snacks
- 2 Whole-wheat sandwiches (Peanut butter, butter, or Mayo)
- Banana, Mango, or a few slices of apple or watermelon,
- Avocado Salad or mixed fruits
- Protein smoothies (use low-fat milk)
- Unsalted crackers and cheese
- Nuts
Here are some examples of what NOT to eat during your night shift:
Too Much Caffeine – Avoid excessive coffee, energy drinks, chocolate, or any other caffeine-containing food or beverage after lunchtime.
Refined Carbohydrates – White bread, white rice, and white pasta, as well as added sugars, typically provide a quick burst of energy that fades just as quickly.
Deep-Fried, Spicy, And Sugary Junk Food – Greasy foods such as fried chicken, pizza, and French fries may be more difficult to digest and can lead to indigestion. Sugary foods such as candy, soda, and cookies are even worse as they increase blood sugar levels.
While night shift work can make it challenging to find time for healthy, nourishing meals, this doesn’t have to be an obstacle if you plan ahead. Have a healthy, well-balanced meal before starting your night shift to prevent cravings for unhealthy foods during the night. This will help you feel full and content by the time you’re ready to go to sleep. With some preparation, you can still make nutritious food choices during late hours.
Fuel your night shifts with healthy meals and hydration—small changes make a big difference!
Virtual Professionals 