The challenge for a 12 hour shift will be to take enough food and drinks and to keep it cool. Invest in a suitable esky and some freezer bricks. Fruit is an easy snack, both to eat and to store. Sandwiches on wholemeal or whole grain bread can be made in bulk and frozen so they stay fresh longer into the shift. Fillings such as egg, chicken or cold meat freeze well. Fill a snap lock bag with cherry tomatoes, strips of capsicum and cucumber and carrot sticks and leaves of baby spinach. Small amounts of caffeine do provide some stimulation, so add a can of diet cola to the esky, along with bottles of frozen water. With shift work, the aim is to split the same amount of food into the meals and breaks that match the shift. For example, for night work you may need to have 4 smaller main meals and less between meal snacks so that you still get to have an early dinner with the family before the shift starts. Another strategy to help night workers sleep better during the day is to have a small breakfast before sleeping during the day so that you are not woken from hunger.     

For recipe ideas search the Smart Eating recipes on the Dietitians Association of Australia website

Dr Clare Collins