What snacks do you turn to during a night shift when your stomach starts to rumble? Lollies? Soft drink? Coffee? Though your body is likely screaming for a quick energy boost, drawing you towards these high sugar snacks and beverages, it’s a trick! Overnight, our digestive system is resting, meaning the foods we eat will take a lot longer to digest. This is why we often feel bloated and full overnight after our break. Though fasting overnight is ideal for some nurses to prevent this, it’s an outrageous idea for others. This post aims to give 14 suggestions for those nurses feeling peckish during the night and in search of the perfect snack.
1. Soup
If you’re struggling to eat the recommended amount of vegetables whilst on night shift, soup is a simple, delicious way to achieve this. Soup is also incredibly hydrating which is often an area night shift workers struggle to address as the temperature inside our workplaces usually remains pretty consistent. Pop a piece of wholemeal or seeded bread inside the toaster and you’ve got yourself a hot, crunchy meal - delicious!
Just be careful transporting soup to work as it can easily spill if not frozen. Using a container with a screw-top lid can be very effective here. If frozen, ensure you have space to thaw out your meal and leave a note on top of the container so it isn’t thrown out accidentally (all nurses should know this potential pitfall).
2. Smoothie
Smoothies are incredibly versatile and can be catered to meet the needs of your taste buds and also the desired consistency. As mentioned earlier, our digestive system is resting at night so consuming foods / beverages which are easy to digest is key to prevent nausea and abdominal cramping. The trick here though is that you’ll need to prepare the smoothie at home and bring it along to your shift as most tea room kitchenettes will not have a blender you can use. You’ll also need a fridge to store it in or bring along your own cooler bag and ice pack.
Don’t be afraid to throw in some spinach, avocado, banana and nuts to ensure you are getting the right amount of fruits and veggies to prevent getting sick.
3. Hummus and Vegetable Sticks
Munching on vegetable sticks at 3am may not seem very enticing, but adding some hummus mixed through with harissa paste can make it much more exciting. Why hummus? This chickpea rich dip is packed with vitamins and minerals which has proven to help fight inflammation, improve blood sugar levels and our digestive health.
Pre-cut and wash the vegetable sticks like celery, carrots, mini Lebanese cucumbers and peppers, pop them in a container with the dip and you’ve got yourself a hydrating healthy snack.
4. Protein Balls
Looking for a sweet but healthy snack that won’t cause a “crash” shortly after consumption? What you’re searching for is a protein ball. While you can buy a variety of protein balls at the supermarket, they are just as easy to make at home with oats, almonds, medjool dates, cacao powder and chia seeds. Plus, you’ll save yourself a lot of money this way!
5. Chia Pudding
Though these tiny little seeds don’t look like much, they really pack a punch in the nutrient department! Chia seeds are a great source of fiber, omega-3 fats, protein, vitamins, and minerals and are likely to fill you up for hours. The seeds can absorb up to 10–12 times their weight in water, becoming a gel-like substance in your stomach. This can make you feel full, slowing the absorption of your food. You might also find you’re eating less overnight which can help with weight gain.
Mix the chia seeds with your choice of liquid such as water or milk (unsweetened coconut, almond or cashew milk will give a creamy taste), inside an airtight container and leave it in the fridge overnight. Add some fruit such as blueberries, strawberries or blackberries for the topping or even consider vanilla extract, maple syrup, ground cinnamon, ground cloves, chopped raisins, honey (great paleo option) and for a chocolate version, add some cacao powder to the mix.
6. Fancy Toast
While butter / margarine with a simple condiment works, here are a few other tasty options to consider adding on top of your toast;
● Sliced banana with or without cinnamon and honey
● Sliced banana with ricotta cheese, topped with raisins and pecans
● Avocado with / without vegemite with salt, red pepper and a squeeze of lemon.
● Baked Beans and avocado
● Avocado with trout or salmon, red onion and capers.
● Avocado, salt and pepper, with a hard-boiled egg you have pre-cooked and peeled.
● Cottage cheese and cucumber
Other snacks to consider preparing for night shift;
Fruit and Nut Mix
In summary; if you’re working a busy night shift with VNS and you’re feeling hungry, small snacks are preferable over larger meals. Choose snacks which are easily digestible, such as those listed here, to prevent overwhelming your resting digestive system. Take the time to prepare a few snacks to prevent the horrible feeling of wondering what to eat when allocated a break on night shift.
Cheers,
Emma Smith
Registered Nurse
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