The FIFO Worker’s Guide to Smart Snacking

FIFO workers often reach for high fat and high sugar snacks for comfort and convenience, but there are smarter options which deliver better outcomes in terms of steadier energy levels and long-term health impacts.

If you work FIFO and are looking for some snack ideas to help you beat fatigue, overcome the disruption of long hours and challenging shifts and which boost your energy and mental focus for extended periods of time, you’ll appreciate this guide to smart snacking.

Instead of the unstable highs and lows which inevitably come when you munch on carb-heavy processed snacks, you get slow-release energy and natural goodness for your body and mind when you choose protein-forward snacks like lean jerky and biltong.

Why smart snacks are important for FIFO workers

FIFO jobs are often extremely demanding on both a physical and mental level and a FIFO worker’s food choices play a key role in helping them maintain energy and focus.

Many FIFO personnel work extended shifts on remote sites – often in extreme heat – where access to refrigeration is limited.   Even though many of them rely on snacks to get them through their days (or nights), the realities of their locations often mean that fresh food choices are restricted and they have to rely on processed, sugary snacks.

Luckily, there are some excellent options for smart snacks which deliver essential nutrients and a steady energy release without compromising on flavour.  Things like jerky, beef biltong, nuts, dried fruit, roasted legumes, whole-grain or seeded crackers and air-popped popcorn are all great choices for convenient and portable snacks that are high in protein and rich in nutrients, perfect for FIFO workers.

• Long, demanding shifts in challenging conditions = high energy needs
• Limited access to refrigeration = restricted availability of perishable, fresh snacks
• Limited storage facilities = need for portable, compact snacks that fit into a pocket or backpack
• Fatigue from working extended hours = need to boost mental focus and physical performance

Smart snack recommendations for FIFO workers

Jerky

Jerky is a protein powerhouse with a solid nutritional profile that delivers benefits on all fronts.  Our famous DJays beef jerky (which you can order online or pick up at major service stations, liquor stores, supermarkets and speciality grocery stores nationwide) is made from 100% premium Aussie beef and all natural ingredients, so when you reach for the packet during a long stint on the tools, you can trust its healthy goodness.

Jerky gives you steady energy, and its savoury chewiness delivers extended satisfaction and helps you feel fuller for longer.  It also keeps for months without refrigeration and doesn’t require any prep or cooking, so FIFO workers can enjoy its lightweight convenience anywhere, anytime. 

In a nutshell, jerky is the perfect fit for the FIFO lifestyle because it is nourishing, satisfying, convenient and practical – and it’s a healthy alternative for everyday munching.  Read this article to learn why beef jerky is good for you.

Biltong

Biltong, made from air-drying lean protein – usually beef – is another really smart snack option for FIFO workers.  Like jerky, it is protein-rich, full of healthy goodness and its low-carb, low-fat composition makes it a great choice for sustained energy levels, brain function and muscle performance and recovery. 

Biltong is naturally air-dried and generally provides a slower, steadier energy release than jerky which is dehydrated over heat.  Biltong also often contains higher levels of beneficial vitamins and minerals like iron and B12.

Nuts and seeds

Nuts and seeds are nutrient-dense snacks which will give you a healthy mix of protein, fibre, vitamins, minerals and antioxidants as well as beneficial unsaturated fats to support weight management and overall metabolic health.  Like jerky and biltong, they’re also portable and convenient so they’re great snack choices for FIFO workers out on site.

Eating a healthy amount of nuts can also help protect against chronic diseases.  Remember to save salted nuts for special occasions (too much sodium can be harmful) and make raw or dry roasted nuts your everyday choice.

Dried fruit

Dried fruit makes for a convenient snack for FIFO workers out on remote sites when refrigeration or storage options are limited. The drying process of the fruit concentrates the naturally occurring sugars, so it’s sweeter and more calorie-dense than its fresh counterpart, so moderation is key here!  Look out for products that don’t have added sugars, and enjoy dried fruit for a quick burst of easily portable energy to get you through a long shift.

Popcorn

Popcorn is another smart snack idea for FIFO workers as it is a whole grain, high fibre food that is relatively low in calories but which provides complex carbohydrates for an energy boost.  Remember to be mindful of flavour additives like butter, salt and sugar – and choose air-popped products if possible (or make your own back at camp).  Unlike protein-rich snacks such as jerky and biltong, carb-forward popcorn will give you a short-term lift rather than sustained, slow-release energy.

Why FIFO workers benefit from smart snacks

Smart snacks can play a key role in helping the FIFO community to do their best work because of the role these foods play in helping to maintain optimum levels of energy and mental focus.

Smart snacks, particularly protein-rich jerky and biltong, help to keep energy levels steady so you can avoid those debilitating sugar crashes that often result from eating sugary or processed foods.

Smart snacks that contain the right balance of nutrients can support overall stamina and muscle recovery which is really helpful for those FIFO workers doing physically demanding shifts

Smart snacks can also help with concentration, mood regulation, decision-making and focus – all of which are vital qualities no matter what type of FIFO job you’re doing.

Smart snacks are also a key component of a healthier lifestyle – so whether you’re at work or heading home after your swing, making good food choices will support your overall wellbeing and benefit you in the long run.

Get your smart snacks from Australia’s leading supplier of biltong and jerky

We hope you’ve found this FIFO workers’ guide to smart snacking helpful and that it has shed some light as to why people who need to be on top of their game during long and challenging shifts need to be mindful about their nibbles.

For more info, check out our FAQs on biltong and jerky page or drop us a line at DJays Gourmet.  You can also place an online order for jerky or biltong and have it delivered to your door – even if you’re on a remote site in the far-flung corners of Australia!  That way, you’ll be confident of your smart snack choices and enjoy sustained energy and nutritional benefits anywhere, anytime.