Diet Tips for Working Night Shifts

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...

Diet Tips for a Healthy Pregnancy

Now you going to be a mother, you need to eat well. If your diet is not good in starting then it is even more important to make sure you have a healthy diet now. You need more vitamins and minerals, especially folic acid and iron. You need a few more calories during your pregnancy as well. Getting your diet right for pregnancy is more about what you eat than about how much. Limit junk food, as it has lots of calories with few or no nutrients. Following are some tips for maintaining good diet during pregnancy: Make it a point to eat three fruits and veggies each day. It is always better to eat a whole fruit than drinking fruit juice. Eat small portions every 1.5 hours. It could be an apple with some cheese, or a handful of nuts like almonds, dates, raises, prunes, walnuts, dried figs etc. You can have these mixed dry fruits in a jar and have a handful everyday at office or at home. The mixed dry fruits are a wholesome source of iron, calcium, protein, and omega 3 fatty acids. Proteins are essential for cell growth and normal blood production of the foetus during pregnancy. You can obtain proteins from legumes, lentils, tofu, nuts, peanut butter, lean meat, fish and egg whites. Iron prevents anemia and helps the growth of red blood cells in the body. The foetus is protected from iron deficiency if you take iron rich diet during pregnancy. Iron is available from different food sources such as, lean red meat, spinach, fresh fenugreek, whole grain breads and...

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