Shift Worker Nutritional Journal - Digital Download

Understand your own patterns around food, appetite, energy and sleep.

No calorie counting. No rigid meal plans. No judgement.

The Shift Worker Nutrition Journal has been created to help you step away from restrictive diets and unrealistic routines. Working shifts can make eating well difficult. Irregular breaks, night working, fatigue, disrupted sleep and limited food choices can all affect when and what you eat.

Use the journal over 2–4 weeks to record what actually happens across day, evening, night and rest days, then identify small, realistic changes that work around your shifts.

Inside you'll find:

• Daily shift logs for sleep, recovery, meals, snacks and drinks
• Simple 0–10 scales to track hunger, fullness, energy and sleep quality
• A balanced-choice check covering fruit and vegetables, fibre-rich carbohydrates, protein, healthy fats and hydration
• Space to record caffeine timing, energy dips, meal gaps and movement
• A 7-day pattern tracker to help you spot recurring trends
• Weekly goal-setting and review pages
• Practical “if–then” coping plans for delayed breaks, tiredness, lack of preparation and changing shifts
• Prompts to explore how cost, availability, fatigue, stress, break timing and preparation influence your choices
• Evidence-informed behaviour-change techniques designed to encourage manageable, realistic changes rather than perfection.

Better food choices • Sleep support • Steadier energy

Instead, the journal helps you ask: When does my energy drop? When am I most hungry? Is caffeine affecting my sleep? Which foods and timings seem to work better for me? What makes eating well harder on certain shifts?

Designed by Kelly Thompson, Paramedic & Nutritional Instructor, the journal is particularly relevant to people working irregular hours, including healthcare and emergency services staff, care workers, security staff, transport workers, and other night- or rotating-shift workers.