EATING WELL AT WORK Briana Traut, RD LD Lynn Schoenberg, RD LD OBJECTIVES At the conclusion of this presentation, participants should be able to: Construct a meal plan Plan quick and healthy meal and snack options Identify different tools and resources to assist with meal planning SHIFT WORK CIRCADIAN- & BEHAVIOR-DRIVEN RHYTHMS Central circadian clock synchronizes the timing of peripheral clocks in the liver, gut, pancreas, and adipose tissue Night-shift conditions misalign behavioral rhythms and the circadian clock Light/dark exposure Sleep/wakefulness Rest/activity Feeding/fasting Skene, D., Skornyakow, E., Chowdhury, N., Gajula, R., Middleton, B., Satterfield, B., Porter, K., Van Dongen, H., Gaddameedhi, S. (2018). Separation of circadian- and behavior-driven metabolite rhythms in humans provides a window on peripheral oscillators and metabolism. PNAS, DOI:10.1073/pnas.1801183115 1
SHIFT WORK CIRCADIAN- & BEHAVIOR-DRIVEN RHYTHMS Metabolites significantly shift about 12 hours while following a constant night-shift schedule No significant metabolite shift observed while following a day-shift schedule Following 3 days of shift work Melatonin and cortisol remain stable Plasma metabolites significantly shift nearly 24 hours Night-shift work can induce change in metabolite rhythms, which disturbs peripheral clock in liver, pancreas, and digestive track Over time, there is a greater risk for metabolic disorders obesity, metabolic syndrome, and type 2 diabetes Skene, D., Skornyakow, E., Chowdhury, N., Gajula, R., Middleton, B., Satterfield, B., Porter, K., Van Dongen, H., Gaddameedhi, S. (2018). Separation of circadian- and behavior-driven metabolite rhythms in humans provides a window on peripheral oscillators and metabolism. PNAS, DOI:10.1073/pnas.1801183115 SHIFT WORK EATING PATTERNS Inexperienced nurses Lack of shopping and meal prep. Experienced nurses Meal skipping at work (associated with high workload). Shopping and preparing home cooked meals in advance to manage food intake and associated fatigue. Both Increased food craving, caffeine consumption, inability to drink enough fluids, and snacking behaviors. Gifkins, J., Johnston, A., Loudoun, R. (2018). The impact of shift work on eating patterns and self-care strategies utilized by experienced and inexperienced nurses. Chronobiology International, DOI: 10.1080/07420528.2018.1466790 A FEW BITES HERE AND THERE Data from the USDA Food Acquisition and Purchasing Survey: Weekly, 22% of working adults obtain food or beverages at least once for an average of 1277 calories/week Food/beverages are typically high in calories, sodium, sugar, and fat Pizza, soft drinks, cookies, brownies, cakes, and pies 71% of calories acquired at work are from free food Onufrak, S. (2018). Foods and Beverages Obtained at Worksites in the United States. 2
WHILE AT WORK Plan ahead! Change meal times around Nothing says you have to eat your big meal at supper or the end of the day. Breakfast when you wake up, lunch before work, and dinner at work. Shift workers keep this in mind! Choose smart foods Protein and fiber WHILE AT WORK Keep some nutritious, light foods in your desk/locker/fridge/car for those days where you have limited or no time to eat. The night shift can get boring or you are tired and you may find yourself turning to snacks Pack protein and fiber filled snacks snack and meal ideas to follow! Stay hydrated! Go for water or herbal teas Avoid caffeine it can stay in your system for hours, disrupting sleep after your shift. Get active Go for a walk in the tunnel or hallways Do squats or lunges Find a standing desk to chart Take the long way to the bathroom WHAT SHOULD MEALS AND SNACKS INCLUDE? Protein Chicken, beef, fish, eggs, cheese, beans Fiber Vegetables Fruit Whole Grains Eat lightly a few times a day instead of all at once Stay on top of your hunger! ½ plate non-starchy vegetables ¼ plate lean protein ¼ plate starch or fruit Serving of dairy 3
MEAL PLANNING TIPS 1. Establish when you will do your weekly planning and grocery shopping. 2. Look at what s on the calendar for the week. 3. Make a list of what you already have in your pantry, fridge, and freezer. 4. Make a list for breakfast, lunch, dinner, and snack ideas to help create a menu. 5. Create a menu. 6. Create a list for what else you need from the store stick to it when you shop 7. Post the list on the refrigerator so you stick to it, or add new ideas for the following week. 8. Buy a meal planning planner for added help. What s on the calendar this week? Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Meal 2 Lunch at in-laws 12:00pm Meal 3 Soccer game 5:15pm Dinner out with friends Snacks WHAT IS ALREADY ON HAND AT HOME? Pantry Brown rice Whole-wheat tortillas Sweet potatoes Almonds Fridge Shredded cheese Bell peppers Apples Zucchini Freezer Frozen chicken Frozen ground beef Frozen broccoli 4
HOW CAN YOU UTILIZE FOOD YOU ALREADY HAVE AT HOME IN RECIPES? What other ingredients would you need to complete the recipes? Stuffed Peppers Grilled chicken Ground beef Chicken Brown rice Sweet potatoes Bell peppers Frozen broccoli Shredded cheese Snacks Chicken Tacos Apples Chicken Almonds Whole wheat tortillas Shredded cheese Lettuce (add to grocery list) Tomatoes (add to grocery list) Taco seasoning (add to grocery list) Lettuce Tomatoes Taco seasoning Start to plan your week. Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Meal 2 Lunch at in-laws 12:00pm Meal 3 Grilled chicken with sweet potatoes and broccoli (grill up all of the chicken and use for chicken tacos and throughout the week) Soccer game 5:15pm Chicken tacos with chicken and taco seasoning, whole wheat tortillas, lettuce, cheese, tomatoes Stuffed peppers with ground beef, bell peppers, brown rice, and cheese Dinner out with friends Snacks Almonds Apple 5
WHAT OTHER RECIPES WOULD YOU LIKE TO MAKE THIS WEEK? Breakfast Lunch Dinner Snacks Oatmeal Greek yogurt w/berries Eggs and toast Salad (spinach, chicken, berries, dressing) Wrap wrap, deli meat, cheese, spinach, hummus Mushroom pizza (mushroom caps, pizza sauce, cheese) Turkey burgers with pita chips, hummus, and salad Pork chops with brown rice and asparagus String cheese Cottage cheese Banana and peanut butter Hardboiled eggs Lettuce Tomatoes Taco seasoning Oatmeal Greek yogurt Blueberries Eggs Whole Grain Bread Spinach Whole Grain Wrap Deli meat Hummus Mushroom caps Pizza sauce Turkey burgers Pita chips Pork chops Asparagus String cheese Cottage cheese Bananas Peanut butter Carrots SHOP Stick to your list. Shop the perimeter of the store. Shop sales and clip coupons to help with cost. Seek help from grocery store dietitian when needed. 6
Fill in meals Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Oatmeal Greek yogurt with berries Eggs and toast Oatmeal Greek yogurt with berries Oatmeal Eggs and toast Meal 2 Lunch at in-laws 12:00pm Leftovers from Sunday night Salad with spinach, chicken, berries, dressing, cottage cheese, apple Wrap with deli meat, cheese, spinach, hummus, carrots Salad with spinach, chicken, berries, dressing, cottage cheese, almonds Leftovers from Thursday night Greek yogurt with berries, carrots, hummus, apple Meal 3 Grilled chicken with sweet potatoes and broccoli (grill up all of the chicken and use throughout the week) Mushroom pizza with mushroom caps, pizza sauce, and cheese Soccer game 5:15pm Turkey burgers with pita chips, hummus, and salad Chicken tacos with chicken and taco seasoning, whole wheat tortillas, lettuce, cheese, tomatoes Pork chops with brown rice and asparagus (make extras for tomorrow s lunch) Stuffed peppers with ground beef, bell peppers, brown rice, and cheese Dinner out with friends Snacks String cheese Banana with peanut butter Almonds Cottage cheese Apple Hardboiled egg Almonds MEAL PLANNING CONTINUED On weekends or days off start your meal prep! Make double or triple portions Use the main-meal leftovers as the next day s light meal. Example: Grill all of your chicken breast on Monday night and use in other meals throughout the week. Freeze extras in one-meal portions. SAMPLE WEEK MENU Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Omelet (with veggies and turkey sausage) Greek Yogurt Parfait (with fresh fruit and high protein granola) Toast and Fruit (1 slice whole wheat toast w/ PB and fresh fruit) Fried Egg and Avocado Toast Fresh Fruit and Cottage Cheese Scrambled Eggs (with onions, peppers, spinach) Pancakes (whole wheat pancakes w/ strawberries and Greek yogurt) Meal 2 Pot Roast (with carrots, celery, onions, and potatoes) Southwest Salad (spinach with corn, black beans, light chipotle ranch) Beef Soup (made from left over pot roast and veggies) Turkey Sandwich (with light mayo, carrot and celery sticks with light dip) BBQ Chicken Salad (spinach, lettuce, and leftover BBQ chicken) Baked Chicken Breast (carrot sticks, and seasoned brown rice) Chicken, Vegetable and Pasta Salad (3/4 vegetables and ¼ pasta with 3 oz chicken per serving with light Italian dressing) Meal 3 Marinated Chicken Kabobs (with peppers, onions, mushrooms and zucchini) Crock Pot Tilapia (with seasoned rice and mixed steamed vegetables) Stir Fry (using extra peppers and chicken from kabobs and seasoned rice from crock pot tilapia) Crockpot BBQ Chicken (on wheat thin with lettuce salad and light dressing) Grilled Pork Chops (with steamed asparagus, and baked sweet potato) Grilled Pita Pizza (with vegetables, turkey sausage, light mozzarella) Lemon and Herb Salmon (with steamed broccoli and quinoa) 7
BREAKFAST Overnight oats Omelet in a mug Open-faced breakfast sandwich Greek yogurt and fruit Cottage cheese and fruit Whole wheat toast and string cheese LUNCH Salad in a jar Turkey pita Grab and go tacos Packet of tuna with crackers and veggies Leftovers Make extra the night before! DINNER Stuffed peppers Stir fry Kabobs Slow cooker meals 8
SNACK IDEAS FOR ON THE GO Fresh fruit apples, bananas, oranges, grapes Cut up fresh vegetables String cheese Greek yogurt Cottage cheese Hard boiled eggs Beef jerky Packets of tuna Deli meat Individual sized meals Frozen veggies Almonds or other nuts Mini rice cakes with peanut butter Sugar free jello Stop at the salad bar at the grocery store HEALTHY EATING TOOLS Meal management kits Weekly meal planners Portion plates Healthy eating lunch boxes Apps Meal delivery services Online ordering for groceries 9