Nurses and midwives are the lifeblood of our healthcare system. Long shifts, missed breaks and hours on your feet can make it tough.

That’s why keeping energy up during a shift is important. A few simple, nourishing food choices can help you feel steadier and more supported through even the busiest days (or nights).

Think of food as fuel

You’ll walk a marathon on lino, spend hours caring for others. There’s often little time to stop and think about what’s the best thing to eat. A little prep (and the right info) can go a long way to helping you fuel your body.

Small and better food choices (made when you can), really add up.

The foods you choose can help support:

• Sustained energy across long shifts and night work
• Sharper focus and concentration while you’re on the ward
• An easier bounce back once your shift’s finished
• Less craving for that caffeine or sugar hit.

Simple is often best

As a good starting point, look to include:

• Veggies and fruit (providing fibre and the vitamins and minerals you need to stay well)
• Protein (you’ll feel fuller for longer and recover faster after your shift)
• Carbohydrates (think wholegrains, oats, sweet potato for gut health and sustained energy)

Snacks on the go

Breaks don’t always happen, so having healthy, on-the-go snacks or a quick meal option can make all the difference. Try to always combine fruit and grain-based foods and include veggies and fruit, protein or healthy fats when you can.

Here are some easy foods you can grab on the go (or stash for when the time’s right).

On the night shift?

Working around the clock can throw your eating patterns and sleep out of sync. These tips can help:

• Aim for smaller, regular meals over a 24-hour period
• Avoid big meals overnight
• Snack on protein during the night
• Don’t go to bed hungry. A light meal or snack can support better sleep.

Keep your fluids up

Staying hydrated supports energy and will help keep you alert and focused. Plus, you’ll keep those pesky tension and fatigue headaches at bay.

Here are some handy tips to keep your fluids up during the busiest of shifts.

• Keep your water bottle with you during your shift
• Sip regularly rather than waiting until you’re thirsty
• Add cucumber, lemon or mint to your water for a flavour boost
• Water is best, but decaffeinated tea or coffee count if you need it
• If you choose to have caffeine, try to have it in the first half of your shift to avoid disruption to sleep later.

Some sample meal ideas

Here are a few simple ideas that include ingredients that are easy to pull together quickly.

Breakfast:

• Overnight oats with fruit, yoghurt and nuts
• Poached eggs on toast with baby spinach
• Peanut butter and banana on toast with a milk coffee

Lunch:

• Chicken and veggie soup with wholegrain toast
• Cheese and salad sandwich
• Tuna and bean salad

Dinner:

• Salmon fillet and brown rice with steamed green veggies
• Chicken and veggie stir-fry
• Bolognaise made with lean mince, veggies and pulse pasta

One last thing

Small changes matter. Getting the fuel your body needs isn’t about perfection. It’s about doing what you can, when you can to support yourself while you support others.