Foods To Fuel You Before A Long Shift

Last updated at: 2023-08-15

Healthcare workers are not only caregivers they are our lifesavers, friends, confidants, cheerleaders and so much more. This important job takes energy, so it’s important that you fuel your mind and body before a long shift. We have compiled a list of some of nature’s best for your lunch box. Snacks to help keep you going for your long shifts and energised for the day.


Nuts are natures pocket rockets and pack a punch of benefits. They are high in fat and low in carbs and they’re also a great source of nutrients like magnesium, selenium and vitamin E.

This snack will easily give you the energy you need throughout your shift.
A simple snack to have on the go, a pre-work snack or even throughout the day for a little energy top up.


We’ve all heard the saying, ‘an apple a day keeps the doctor away!’ Fruit is another easy option for carers on the run as they’re easily packed and eaten quickly.

Full of vitamin b’s, vitamin c, fibre, glucose and potassium fruit give us sustenance and our daily dose of nutrients for the day.

Not only are they packed full of goodness they offer variation! So, you don’t have to get bored with the same old snack every day.


This one no one will be mad at! Cheese is an easy source of protein which is an essential component in a healthy metabolism and muscle regeneration, as well as a big advocate for energy.

Cheese is also rich in omega 3, a fat that usually helps to aid brain function.

Not only is it yummy, but its packed with goodness, perfect for a snack, to sprinkle on top of a salad or in your sandwich.

Vegan? Don’t worry, we have you covered. Unfortunately, not all vegan cheeses are made equal! If you’re looking for a great tasting vegan cheese look no further than The Vegan Dairy.

Spread their Persian Feta over some celery and sprinkle with flax seeds for a tasty (and healthy) on the go snack.


Apart from being at the top of the list of most nutritious foods nature can offer us, they are versatile and delicious.

Containing vitamin a, vitamin b, folate, and calcium, eggs can be prepared easily and in volume before your work week.

Have your eggs hard boiled, on their own with salt and spices or added to your salad.

Alternatively, whisk your eggs into a quiche full of veggies, or single serve frittata’s for easy consumption and a full belly.

Carrot sticks and hummus

Crunchy, tasty, and highly nutritious, carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Chop them up and eat them raw with hummus, a tasty plant-based protein to keep you going.

Having a balanced and healthy diet is essential to maintain energy, choosing the right food when you are short on time between variable and long shifts can make all the difference to your day!

~ Happy Snacking ~