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Diets for Night-shift People

Keeping on track with healthy eating and exercising when working the night shift is a challenge, but it's not impossible. When planned in advance, meals and snacks can provide nutritious and delicious options over high-fat and sugary counterparts. Managing caffeine levels and adhering to a consistent sleep schedule will also help the night-shift worker stay on task to good health and habits.

  1. Incorporate Whole Grain Carbohydrates and Lean Proteins

    • Healthy carbohydrates act as fuel to be used by your body throughout your shift. Prior to heading to work, have a meal consisting of whole grain pasta or bread, vegetables and legumes or brown rice, to name a few of the choices. Lean proteins such as chicken breast, turkey or fish are also wise options when planning a before-work meal. Avoid foods high in fat and sugar, as these may cause digestive problems and weight gain and only provide a limited boost of energy that will lapse as the night wears on.

    Too Much Caffeine is Not a Good Thing

    • As difficult as it may be, avoid caffeine throughout the night. According to Yale New Haven Hospital, caffeine remains in your body for more than five to seven hours after you drink it, so finish your last cup of coffee or soda soon after you arrive at work. You want to be tired and ready for bed when you get home, as a good night's sleep is key to maintaining a healthier weight. Sleep deprivation has been shown to be a factor in obesity.

    Avoid the Vending Machine and Snack Wisely

    • Keep energy levels up during the night by snacking on foods that are nutritionally balanced. Fruit, salad, low-fat yogurt or cottage cheese or a whole wheat English muffin with peanut butter are all fine choices for mid-shift snacking. According to MedicineNet.com, studies have shown that gastrointestinal issues are more prevalent among night-shift workers because the digestive system is typically inactive at night. High-fat snack foods may cause digestive problems when eaten during the night shift, which is why healthy food choices are a much better option.

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