[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401969-105":59,"doc-detail-401969-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","healthy-snack-ideas-for-night-shift-workers","Healthy Snack Ideas for Night Shift Workers","","Healthy snack ideas for night shift workers focus on reducing hunger and fatigue-related cravings while keeping energy steadier. The guidance highlights avoiding vending-machine options high in saturated fat, salt, and sugar, and using prepared healthy choices before long hours begin. Recommendations include packing a cool bag, stocking pantry staples such as nuts, seeds, oats and canned proteins, and choosing protein plus slow-release carbohydrates—like yoghurt, hummus with crispbreads, eggs, and feta with olives.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/healthy-snack-ideas-for-night-shift-workers/401969/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/healthy-snack-ideas-for-night-shift-workers/401969.png","ImageObject",300,407,{"name":92,"@type":93},"นรินทร์","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"Why are healthy snacks important during night shifts?","Question",{"text":113,"@type":114},"Night shift fatigue and hunger can lead people to choose less healthy snacks like chocolate or crisps. Choosing the right snacks helps lessen the effects of feeling fatigued and sleepy during the night shift.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What should workers prepare before a night shift?",{"text":118,"@type":114},"Take your own food to avoid vending-machine temptation and keep a cool bag handy. Stock up on staples such as nuts, seeds, oatcakes, rye bread, canned beans, pulses, quinoa or lentils, and tinned fish.",{"name":120,"@type":111,"acceptedAnswer":121},"What snacks are recommended to maintain energy and reduce blood sugar spikes?",{"text":122,"@type":114},"The document suggests options like berries with plain Greek yoghurt, hummus with seedy oat cakes or vegetables, and protein-based choices such as boiled eggs or cottage cheese/cream cheese with crispbreads. 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It’s so easy to grab a chocolate bar or a bag of crisps instead of reaching for something healthy. If the snacks are there, we’ll eat them! However, they’re often full of saturated fat, salt and sugar.  \nAn Australian shift work study found that a snack can be more useful than a meal to lessen the effects of feeling fatigued and sleepy during the night shift. But it’s important to choose the right thing!  \nBe prepared for a night shift or long hours:  \n• Take your own food with you to avoid temptation from the vending machine.  \n• Keep a cool bag handy with some healthy snacks  \n• Stock up on store cupboard staples: nuts, seeds (raw or roasted), oatcakes, rye bread, canned beans, pulses, ready cooked quinoa or lentils, tinned sardines, tuna, salmon, nut butters.  \nPick healthier options to keep hunger at bay and energy levels more stable:  \n• A handful of berries and 4 tablespoons of plain Greek yoghurtberries contribute towards your 5 a day, won’t affect your blood sugar dramatically and with the protein in the yoghurt, will maintain your energy. Make in advance in a portable container. Frozen berries are great and defrost in a couple of hours so can work well to take. Add a handful of low sugar granola for tasty crunch.  \n• Hummus-Numerous types available in supermarkets-will provide something not only nutritious but substantial. Delicious with seedy oat cakes. Try an olive oil hummus to boost nutrition content with good fats.  \n• Crudités such as sliced carrot, cucumber and pepper with a side of hummus-try a side of tomatoes and rocket to boost nutrition.  \nCopyright © SuperWellness. All rights reserved.  \n| Healthy Snack Ideas for Night Shift Workers\u003Cbr>|  |\n| --- | --- |\n| • Nut butters are a great option as a protein boost-try peanut (with no added sugar – Whole earth or Meridian), or a tasty, nutritious alternative is almond or cashew nut butter. Spread on 3 x plain rice, corn or oat cakes or Ryvita. Nut butters are also great with an apple or celery sticks. | |\n| • A handful of RAW (not roasted) nuts-provides a good source of |  |\n| healthy unsaturated fats, protein, and a range of vitamins and mineral. |  |\n| Have with an apple or small banana to give a more complete snack.\u003Cbr>• A handful of RAW or roasted seeds-you can buy these in easy snack bags e.g. Munchie Seeds. | |\n| • 2 x Boiled eggs-pre boil some on your day off and store in fridge |  |\n| ready for work. For a double protein boost, mix your egg with hummus! |  |\n| • Olives with feta cheese – tasty with some cucumber and tomatoes plus contains high good fats and protein to help balance energy.\u003Cbr>• 1 x tablespoon of cottage cheese or cream cheese with 3 x plain rice, corn or oat cakes, Ryvita or rye bread. Delicious topped with some | |\n| smoked salmon or avocado! |  |\n| Aim to always have some protein and slow-release carbohydrate but these would be tasty extras:\u003Cbr>• 5 or 6 cherry tomatoes provide a sweet distraction when required\u003Cbr>• Edamame (soy) beans\u003Cbr>• Dark chocolate (At least 70%)– great sweet fix with a handful of nuts\u003Cbr>• Small avocado – great spread on 3 x plain rice, corn or oat cakes or Ryvita\u003Cbr>|  |\n\nCopyright © SuperWellness. All rights reserved.","cbCaihDEMGChLLIv","https://ap.wps.com/l/cbCaihDEMGChLLIv","pdf",3166190,"English","# Healthy snack strategy for night shifts\n## Preparation and packing tips\n## Healthier snack options to stay energized","[{\"question\":\"Why are healthy snacks important during night shifts?\",\"answer\":\"Night shift fatigue and hunger can lead people to choose less healthy snacks like chocolate or crisps. Choosing the right snacks helps lessen the effects of feeling fatigued and sleepy during the night shift.\"},{\"question\":\"What should workers prepare before a night shift?\",\"answer\":\"Take your own food to avoid vending-machine temptation and keep a cool bag handy. Stock up on staples such as nuts, seeds, oatcakes, rye bread, canned beans, pulses, quinoa or lentils, and tinned fish.\"},{\"question\":\"What snacks are recommended to maintain energy and reduce blood sugar spikes?\",\"answer\":\"The document suggests options like berries with plain Greek yoghurt, hummus with seedy oat cakes or vegetables, and protein-based choices such as boiled eggs or cottage cheese/cream cheese with crispbreads. The aim is to include protein and slow-release carbohydrates.\"}]","Healthy Snack Ideas for Night Shift Workers | PDF",1790525725]