If you are a night shift nurse, you’ll surely encounter difficulty in maintaining a regular sleeping schedule. Your normal hormonal rhythms are disrupted, which can cause irritability or weight gain. But there are ways to use these irregular eating times to your advantage and avoid packing on the pounds. Here are 4 tips and recipes to help you out:
- Drink lots of water and eat fruits, vegetables, and whole grains.These will reduce the bloated feeling when you eat at odd hours and keep your digestion moving.
- Avoid eating out after a shift.Restaurant food is high in calories and low in nutrition. If you are hungry just before going to sleep, eat a lighter, easy-to-digest meal. Here are a couple of healthy, quick and easy meals you cook at home:English Muffin Egg Sandwich
Toast 1 whole wheat English muffin then place it on a cookie sheet. Broil with a slice of cheese until cheese is melted. Make an egg sandwich with the English muffin, melted cheese, and 1 egg fried in olive oil. Perfect with a cup of fruit and a mug of hot tea.
Scrambled Veggie Eggs
Sautee some green onions, green peppers, broccoli or whatever vegetable you have on hand in olive oil. Add two eggs and mix. Serve with 1 cup fruit and a piece of 100% whole wheat toast. Spread with light fruit preserves.
- Take healthy snacks with you to work. These can help stave off hunger pangs in between meals. You can also share them with other night shift nurses! Here are some snack suggestions:
- Pretzels
- Yogurt with granola
- Graham crackers with peanut butter
- Low-fat cottage cheese with berries
- Bananas with peanut or almond butter
- Low-fat oatmeal cookies
- Sliced apple with yogurt dip
- String cheese
- A handful of nuts
- Bring a healthy dinner.When you have some extra time, make a big batch of chili, lasagna, or other easy-to-freeze meals. After cooking, divide it into individual servings and freeze for your shifts later in the week. Pair it with a small salad or fruit, a slice of French bread, or handful of crackers. Voila! You’ve got a nutritious meal that will keep your energy supply up and your waistline down.