What healthy foods should I take to work to keep me going on a long shift?

12-hour shifts can be challenging. How can you sustain yourself until you clock off? A registered dietician from the British Dietetic Association explains how.

Finding time to eat – as well as finding the right foods to eat  – during a long shift can be tricky.

So it's a good idea to plan ahead and bring some simple nutritious meals and snacks with you to work.

Make sure you don’t forget to eat. Going hungry will affect your concentration, so try to take snack and meal breaks even when you are rushed off your feet. 

Eat some carbohydrates for energy, but also add protein and fibre to keep you feeling fuller for longer – this will make you feel more energised and focussed.

Don’t forget to drink regularly too – water is perfect, but tea and coffee also help to keep you hydrated and caffeine in moderation helps you to stay alert.

Here are my top 10 tips for what busy healthcare workers should eat:

1. A handful of mixed nuts and dried fruit (if nuts allowed), or a trail mix including a combination of granola, dried fruits, nuts, and sometimes sugar – the sort of food hikers prepare 
2. A seeded flapjack with dried fruit such as apricots, baking one batch can provide snacks for several days and gives slow release energy from the fibre in oats
3. Oatcakes and a pot of soft cheese, hummus or nut butter
4. Sandwich or a roll – go for protein fillings such as egg, tuna or chicken on a seeded bread
5. Last night’s dinner. Make an extra portion or two when you cook and bring one along in a plastic pot to heat up in the microwave. To make it different, add some spoonfuls to a tortilla wrap or burrito
6. Fruit – it’s a good idea to always have a piece of fruit available
7. Yoghurt. Add a handful of granola and mixed seeds
8. Cold pasta or rice salad – use leftovers from dinner and chop up a range of vegetables such as peppers, spring onion and tomatoes, add sweetcorn, chickpeas or mixed bean salad from a can or carton for filling and satisfying fibre, and/or a can of tuna for extra protein. Why not also consider sliced cooked chicken or cold other meat, boiled egg or grated cheese?
9. If a toaster is available, there are plenty of ‘on toast’ options – try sardines in tomato sauce mashed onto toast, or for a super quick option, take a tub of soft cheese and sprinkle seeds on top. If there is a microwave too - you can have hot beans on toast.
10. Keep a box of wholegrain cereal and a small carton of longlife UHT milk so that there is always something available; unopened it can just be stored until you need it.

About the author 
Dr Frankie Phillips registered dietitian at The British Dietetic Association.