Fall 2023
Nutritional considerations for on-duty firefighters
Firefighters face many challenges throughout their careers including shift work, long hours, load carriage, extreme heat, high stress, and time away from family.
In addition to the daily physical and mental struggles, firefighters are at a higher risk of several chronic conditions that can affect them long after retirement. Nutrition influences each risk factor facing firefighters today.
It’s been reported that firefighters are more likely to suffer cardiovascular events, obesity, behavioral health and sleep issues, among others, than the general population. Factors like lack of time, lack of energy, and lack of money are common barriers and pain points for firefighters reaching their nutritional needs.
For higher energy needs, focus on distributing calories evenly throughout the day rather than lumping your extra fueling needs into one meal. Most females or small males require about 2500 calories per day for maintenance. If a fire-related call occurs, calories may increase drastically. Wildland firefighters on tour, for example, may require 4400-6000 calories per day.
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Below is a sample of a 3000-calorie meal plan for a 24-hour shift, courtesy of the College and Professional Sports Dietitians Association.
| Time/Meal | From Home | On The Go | Time/Meal |
| 5AM – 8AM Breakfast | — 16 oz. black coffee — 4 medium, cooked eggs — 2 slices Dave’s Killer Bread, thin — 1/4 cup Mexican shredded cheese blend — 2 TBSP sriracha hot sauce — 1 banana | — 16 oz. black coffee — 1 Chick-fil-A egg white, grilled English muffin — 1 large Chick-fil-A fruit cup — 1 yogurt parfait | — 6 oz. black coffee — 1 cup quick oats — 1.5 scoops whey protein powder — 1 TBSP chia seeds — 1 medium banana — TBSP peanut butter — 1 TBSP raisins |
| 11AM – 1PM Snack | — 3/4 cup non-fat vanilla Greek yogurt — 1 scoop whey protein powder — 1 cup mini wheats — 1 cup grapes — 1 TBSP dark chocolate chips — 1 TBSP chia seeds | — 1 7-Eleven select: hummus pretzels chipotle garlic — 1 serving almonds | — 1 cup non-fat vanilla Greek yogurt — 1/4 cup granola — 2 TBSP peanut butter, unsalted — 1 medium apple — 2 oz. almonds — 1/4 cup blueberries |
| 1PM – 3PM Lunch | — Buffalo Chicken Wrap (2): – 2 whole wheat wraps – 1/2 cup canned/shredded chicken – 4 TBSP buffalo sauce – TBSP low-fat ranch/bleu cheese – 1/4 red onion – 1 cup coleslaw mix, dry – 1 serving Lays Poppables – 1/3 avocado | — 1 Chick-fil-A grilled market salad — 1 large cup mixed fruit — 1 serving low-fat milk/chocolate milk | — Turkey Burger: – 4 oz. ground turkey (93% lean) – 1 slice cheddar cheese – 1 whole wheat bun – 3 TBSP ketchup – 3 cup salad mix – 2 TBSP Marie Calendar’s balsamic vinaigrette – 1/2 cup baked beans |
| 6PM – 8PM Dinner | — 2 whole wheat English muffins — 1 cup low-sodium tomato sauce — 1/2 cup part-skim shredded mozzarella — 2 TBSP Marie Calendar’s balsamic vinaigrette — 1/2 cup black olives — 3 cups Dole salad mix — 1 serving ground turkey (93% lean) | — Chipotle Bowl: – 1 order brown rice – 1 order black beans – 1 order chicken – 1 order fajita vegetables – 2 cups lettuce – 1 order cheese – 1 order guacamole | — 1 Chick-fil-A chicken sandwich — 1 Chick-fil-A waffle fries-small — 1 medium-sized fruit and kale salad |
| 12AM – 3AM Snack | — 1 100-calorie pack Oreo thins — 1 cup blueberries — 2 boiled eggs | — 1 cup popcorn — 2 oz. mixed nuts | — 1 Quest protein bar, s’mores flavor — 1 banana |
*Fueling needs can vary based on activity, age, sex, and shift schedule. Please consult with a Performance Dietitian for specific fueling needs.
