Dietary Tips and Tricks for FIFO workers

Here are practical dietary tips and tricks for Fly-In Fly-Out (FIFO) workers, tailored to your challenging roster, long shifts, and sometimes limited access to fresh food options:

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1. Prioritise Protein and Vegetables

• Aim for lean protein each meal (chicken, tuna, eggs, beef, tofu).

• Fill half your plate with vegetables or salad at camp meals to keep fibre and micronutrient intake high, aiding energy and gut health.

• If camp meals lack quality veggies, consider a supplement for backup.

2. Choose Smart Snacks

FIFO work can lead to excessive snacking due to boredom or fatigue. Prepare:

• Mixed nuts or almonds (small portions)

• Protein bars (low sugar options)

• Boiled eggs

• Greek yoghurt cups

• Tuna and rice cups

• Fresh fruit or veggie sticks with hummus

3. Hydration is Non-Negotiable

• Drink at least 2-3L water daily, especially in hot, dry sites.

• Reduce energy drinks and soft drinks; if caffeine is needed, opt for black coffee or minimal sugar energy drinks.

4. Manage Portion Sizes

FIFO camp meals are often buffet-style, leading to overeating.

• Use a smaller plate if available

• Load up on salad first, then protein, then carbs.

• Pause before going back for seconds to check true hunger.

5. Eat Regularly to Maintain Energy

• Skipping meals due to shift patterns can lead to fatigue, poor focus, and binge eating later.

• Even if appetite is low on night shift, small balanced meals or snacks every 4-5 hours maintain blood sugar stability.

6. Plan for Night Shifts

• Avoid heavy, greasy meals before bed as they disrupt sleep.

• If eating at 2-3am, choose light options: soup, small wrap, protein shake, or yoghurt rather than large fried meals.

7. Minimise Excess Processed Foods

FIFO camps often provide:

• Fried food options (chips, wedges, pies)

• Sugary desserts and pastries

  • Limit these to occasional treats, not daily habits, to maintain weight and long-term health.

8. Bring Staple Backups

Pack a small food box or bag containing:

• Protein powder sachets

• Instant oats packets

• Nut butter

• Herbal teas

• Low-sugar electrolyte powders (for dehydration days)

9. Watch your Alcohol Intake

Drinking consistently can affect recovery and sleep.

• Try to limit alcohol to social moderation, prioritising hydration and nutrient-rich foods to restore your body.

Final Key Principle

Routine wins. FIFO life disrupts normal patterns, but simple consistency in meals, hydration, sleep, and movement will greatly improve your mood, energy, and health long-term.