Eating Well on Shift: Nutritious Snack Ideas

Maintaining energy levels throughout a busy roster is crucial, and what you eat plays a significant role in this. As a nurse or carer, finding the time to sit down for a full meal can be challenging, making snacks an essential part of your diet. In this blog, we explore nutritious and easy-to-pack snack ideas designed to keep you energised and focused, no matter how hectic your roster gets.

Combine the natural sugars in fruits like apples or bananas with a tablespoon of almond or peanut butter. This combo provides a quick energy boost, thanks to the natural sugars, while the nut butter offers sustained energy and protein.


A small container of Greek yogurt with a handful of berries provides a good balance of protein, healthy fats, and antioxidants. Choose low or no sugar added yogurt to avoid energy crashes later on.

Carrot, cucumber, or celery sticks dipped in hummus make for a crunchy and satisfying snack. Hummus provides a dose of protein and healthy fats, while the veggies contribute fibre and hydration.

Opt for whole grain crackers and a few slices of cheese for a balanced snack. The whole grains offer fibre, while the cheese provides protein and calcium.

Easy to prepare in advance, hard-boiled eggs are a portable protein source. They also contain choline, a nutrient that helps maintain brain function.

A small handful of mixed nuts provides healthy fats, protein, and fibre, helping to keep you satiated. Choose unsalted varieties to keep sodium levels in check.

These young soybeans are rich in protein, fibre, and essential vitamins and minerals. You can buy them pre-cooked and frozen, making them easy to pack for your shift.

A small container of low-fat cottage cheese with some pineapple chunks offers a refreshing and protein-rich snack option.

For a convenient on-the-go option, choose a protein bar with minimal added sugars and plenty of protein and fibre. Be sure to read the label, as some protein bars can be high in calories and sugar.

A small piece of dark chocolate paired with a few almonds provides antioxidants, healthy fats, and a touch of sweetness to satisfy any cravings.

Snacking smartly can make a world of difference in maintaining your energy levels during shifts. By choosing nutrient-dense options, you ensure that you’re fuelling your body in the best way possible, helping you stay alert, focused, and ready to provide the best care to those you are supporting. Remember to also stay hydrated and take short breaks when you can to rejuvenate. Happy snacking!