Eating Tips For Working Shift Work

Many people who work different shifts, especially the night shift, struggle with a stable diet. Its hard to think straight when you are preparing breakfast at 3PM when you wake up to start your day. And I know that many people who work the night shift grab alot of snacks and don't necessarily eat a full meal.

This completely throws off your digestive track and isn't healthy for your body.  This is where lack of nutrition comes into play and unfortunuately weight gain.

I have put together some ideas below that will help you compact the confusion on what is healthy to eat when you are working the off shift.

• When you wake up, get your body moving with a large glass of water, starting your day with hydration is always a good step.
• Your first meal should be something that is low in fat but has high protein to give your self the proper fuel, I would start with foods such as a low-fat yogurt or an egg, 1 piece of whole grain toast with cashew, almond or peanut butter (natural unsweetened). Remember this is your breakfast, although it is dinner time, your body isn't ready to eat a large meal and this would be starting your day off feeling very sluggish.
• After your breakfast and you are up and moving and maybe already started your shift, chose snacks with carbohydrates, but again just a light snack that will keep you satisfied.
• The lighter meals you eat throughout your shift should be easy to digest, an example of this is: beans, vegetables, fruits, whole grains, low fat cheeses and milks.
• Avoid eating high acidity and spicy foods, you want to avoid indigestion, heartburn and gas that comes along with eating these foods.
• The wholer the foods, the better! Avoid snacks like pastries, especially store bought where the sugar is outrageous! If your chosing granola bars, make sure you are checking the sugar content - 12 grams of sugar in one little bar is alot for one snack.  Try trail mix - unsweetened - the sweetness comes from the raisins or cranberries. brown rice crisps & hummus, vegetables & dip, whole grain pretzels
• Eat smaller portions. Overeating carbohydrates and sugars will give you a spike in your blood sugar level and you can crash pretty hard if your blood sugar level is acting like a yo-yo.
• Drink lots of water for the first 3/4 of your shift to keep yourself hydrated and avoid coffee and black tea in high consumption, especially if caffeine interrupts your ability to sleep. The last 1/4 of your shift, avoid any liquids to avoid having to wake up for a bathroom visit.
• Do not eat turkey and banana's - these actually contain a sleep hormone called tryptophan.

These are just a few suggestions to keep yourself healthy and at your optimal health when working on the off shift.  I would love to hear if you have any suggestions that work for you.