By: Katie Kirkpatrick, MS, RD, CSSD*
HPRC staff get many Ask the Expert questions from Military Service Members, and the answers often include vital information to help you stay mission-ready, so you can perform well.
ASKED & ANSWERED
I work three 12-hour overnight shifts a week and despite exercising and watching what I eat, my weight has hit a plateau. How can I time my eating to maximize my energy during work and lose weight?
Shiftwork affects health, so let’s take a look at the impact of when and what you eat in relationship to your sleep-and-wake cycle.
At night your body digests and metabolizes foods inefficiently, even if you’re awake. As a result, eating at night, even the same food you would normally eat during the day, can have a negative impact on your body. So, focus on what you can control. Nighttime nutrition strategies can help you cope with the irregular way your body controls blood sugar, cholesterol, hormones, digestion, and immune system responses. When you eat (feed) and don’t eat (fast) is key to controlling how your body adapts to changes in your sleep-and-wake cycle.
Having a consistent eating pattern, or timing your nutrition, can help fuel your mind and body for your shift. Aim to eat your main meal a few hours before your shift begins. Eat light snacks during your shift because digestion and metabolism aren’t as efficient at night. Be mindful of the size of each snack too. For example, four snacks during a 12-hour shift might add up to more calories than you think. Stay hydrated before, during, and after your shift by bringing (and drinking from) a reusable water bottle. Add slices of lemon, lime, or orange to plain water or enjoy naturally flavored sparkling or seltzer water. Read HPRC’s article on shiftwork nutrition for more tips.
If you’re not doing so already, you can track your food intake with a smartphone app. It can help to look at your current eating habits and see where your calories and nutrients are coming from. Keep in mind, though, that a tracker is only as useful as the information you put into it. It’s easy to underestimate how much you’re eating. It might help to weigh or measure your portions to more accurately track your caloric intake.
Regardless of when you’re eating, listen to your body by tuning into your signs of hunger and fullness. This is part of a practice called “mindful eating.” It encourages you to pay closer attention to what, when, and why you’re eating. Strategies to eat more mindfully include slowing down when you eat, taking smaller bites, putting down your fork between bites, chewing more, and avoiding distractions when eating (TV, phone, etc.). We often eat out of habit or convenience, so practicing mindful eating can help you decide if you’re truly hungry.
Nutrition needs are individual and depend on age, weight, height, physical activity, and medical conditions. It’s important to visit a registered dietitian (RD) who can look at your eating habits and other lifestyle factors to help you set personal goals and determine a realistic plan. Contact your nearest medical treatment facility (MTF) or healthcare provider to schedule an appointment.
ASK THE EXPERT
To learn more about nutrition or ask an HPRC expert about other issues that affect performance, visit the HPRC website.
---------- About the Author ----------
Katie Kirkpatrick, of the Henry M. Jackson Foundation, is a Nutrition Specialist for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USUHS).
* Disclosure: The opinions and assertions expressed herein are those of the author and do not necessarily reflect the official policy or position of USUHS or DoD.The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.
