Working in night shifts can wreak havoc on a person’s diet. People who work in nights, also known as the “graveyard” shift, are thrown off of daily eating schedules because they no longer eat with friends, wife, or family where meals and mealtimes are pretty well-established. Snacks and fatty foods tend to become staples in the lives of night-shift workers, and these can lead to fast weight gain and the degradation of overall health.
Here are some eating tips to help combat the irregular schedule:
- Eat lots of fruits, vegetables and whole grains (fiber) and drink lots of water. This will reduce the bloated feeling when you eat at odd hours and keep digestion moving.
- Avoid eating out after a shift. Foods in restaurants are high in calories and low in nutrition. If you are hungry just before going to sleep, eat a lighter, easy-to-digest meal.
- Eat foods that contain complex carbohydrates combined with some protein and moderate amounts of mono-saturated fatty acids like rice and dal , salads with olive oil dressing, flax-seed powder chutney or sprinkled over dishes, food cooked in olive or soya oil and low-fat yogurt. Carbohydrates for heavy workers is very vital as it is a primary source of energy