WS Fact Sheet: A comprehensive guide on meals and shopping lists around shift work

A comprehensive guide on meals and shopping lists around shift work

It’s a common feeling - aspiring to lead a stress-free, balanced and healthy lifestyle. But did you know feeding your body nutritious meals and snacks can help you to achieve these goals, all while helping you feel energised along the way?

Most emergency service workers know how ruthless shift work can be on your body, from the way you digest food to having to adapt your sleep pattern. While many enjoy the flexibility and variety of shift work, working shifts can raise the risk of developing chronic health conditions, such as obesity and diabetes. Read more about this in our blog post about balancing shift work. However, with the right focus, determination and know-how you can help to reduce these risk factors - and eating a well-balanced diet is a great start!

Sure, it is easy to buy a quick packet meal or order Uber Eats after a long shift for a quick fix, pushing nutrition to the back of your mind. Getting into a good routine, planning and preparing your meals, writing shopping lists and doing a big grocery shop once a week can feel like a large commitment, yet the widely reported benefits include:

• Cost saving
• Time saving
• A more nutritionally balanced diet
• Less food waste
• Reduced stress

What can I do?

1. Plan your week

Planning your week when you get your roster, will ensure you have everything you need right at your fingertips to make a healthy and delicious meal, even when you get home from a shift. Work out what you plan to eat and when you plan to prepare meals. Select recipes that share ingredients – this will save you time in the store and save on wastage.

2. Prepare and stock up

Designate time for meal prepping that will allow you to cook in bulk and freeze meal portions for when you need it at short notice or pop in the refrigerator for lunches and dinners that can be warmed up through the week. Alongside main meals prepare your snacks and pack them in individual snack portions so that you can grab on the run.

3. Stay hydrated

Along with food, you need to be consuming enough water to keep your body working effectively. Depending on your size and weight you need 2 – 4 litres per day. Keep a water bottle close and sip regularly.

In your endeavour to eat a more balanced and fulfilled diet, here are five quick meals with healthy swaps intertwined. Click on the headings for the recipe. Below each meal you will also find the core ingredients to add to your shopping list!

<a href="https://www.taste.com.au/recipes/sticky-honey-sriracha-meatballs/cetb7zmz" target="_blank">1. STICKY HONEY SRIRACHA MEATBALLS</a>

These honey sriracha meatballs make for a perfect meal prep recipe – and don't worry if you make too many - you can keep these for a protein filled snack.

Shopping list ingredients:

• Pork mince
• Rice
• Breadcrumbs
• Eggs
• Green onions
• Fresh ginger
• Fresh garlic

Why not add:

• Broccolini
• Zucchini

Healthy swap: Try using brown rice or mixed grains such as quinoa!

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<a href="https://www.bbcgoodfood.com/recipes/slow-cooker-shepherds-pie" target="_blank">2. SLOW COOKED SHEPHERD’S PIE</a>

A perfect winter meal that is easy to prepare and cook – it is also perfect for re-heating on shift! Slow cooker Shepherd’s Pie is also low-calorie and ticks off three of your five-a-day!

Shopping list ingredients:

• Lentils
• Lean mince meat
• Onion
• Carrots
• Potatoes
• Sweet potatoes
• Reduced-fat crème fraiche

Healthy swap: How about using sweet potato instead potato as a healthier addition?

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<a href="https://www.epicurious.com/recipes/food/views/chicken-coconut-curry-in-a-hurry" target="_blank">3. SIMPLE CHICKEN CURRY</a>

From the fridge to your plate in 40 minutes! A simple recipe that is ideal for lunches and dinners, it also tastes just as good in the following days.

Shopping list ingredients:

• Chicken thigh fillets
• Onion
• Coconut cream
• Curry powder
• Rice

Why not add:

• Broccoli
• Zucchini
• Green beans

Healthy swap: Rather than pairing with rice, why not try quinoa?

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<a href="https://www.taste.com.au/recipes/basic-chicken-vegetable-stir-fry/014fd009-6e08-4296-b155-f0b22fdc857a" target="_blank">4. CHICKEN AND VEGETABLE STIR-FRY</a>

A meat and vegetable stir-fry provides endless options for veggie and protein inclusions! You can go classic and serve with rice or noodles, or any other mildly flavoured grain such as brown rice… or even cauliflower rice!

Shopping list ingredients:

• Low-sodium soy sauce
• Broccolini
• Mushrooms
• Corn
• Capsicum
• Green Beans
• Chicken

Healthy swap: Give zucchini noodles a try in replacement of brown rice or egg noodles.

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<a href="https://www.goodhousekeeping.com/food-recipes/healthy/g4081/healthy-sandwiches/?slide=1" target="_blank">5. HEALTHY SANDWICH OPTIONS</a>

Can you ever beat the humble sandwich? They are always a great idea for the end of your week because you can plan to incorporate the ingredients used in your meals from the days prior. For example, your meat balls would be delicious when paired with salad or the chicken and veggie stir-fry could also make the perfect salad filler!

Healthy swap: Swap your white bread for multigrain or wholemeal – the more seeds, the better!

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Want more resources?

Through MyPulse you can access a range of resources and services to assist with diet, self care and many other topics to help you manage your physical health and mental wellbeing. Click here to browse through recent posts.

Eat for Health have some great healthy meal and snack ideas.