(NC)-Shift workers don't sleep much, but this isn't their only concern. Factory workers, 24-hour retailers, telemarketers and emergency service staff can find themselves struggling to eat healthy on the job because of their busy schedules.
Eating well can prove to be a real challenge during night shifts when the only food readily available may be from vending machines or fast food restaurants. Vending machine snacks and fast food tend to pack in a lot of fat and sugar. Though these foods provide a quick energy boost, after the initial rush you're left feeling even more tired and sluggish.
Instead of relying on your next sugar high to get you through your shift, use these simple tips to help you feel great.
Pack a lunch: Healthy meals and snacks from home will make it easier to eat well on your shift. Include a variety of nutritious foods such as plenty of vegetables and fruit and whole grain products. Choose lower fat milk products like skim, 1% or 2% milk and yogurt, lean meats and protein alternatives such as boiled eggs or peanut butter.
Watch portions: Portion control is the best and quickest way to limit calories and avoid weight gain. Instead of eating a large meal before and after work, try eating smaller meals and snacks during your shift to tide you over.
Take a multivitamin: You can't always get the vitamins and minerals you need from diet alone. So a great way to ensure you are getting all the nutrients you need is to include a well balanced multivitamin, like Centrum into your health regime.
Drink lots of water: Drink plenty of water and other fluids to prevent dehydration, which can leave you feeling tired. Remember that by the time you feel thirsty you are likely already dehydrated. Keep a water bottle close by and drink regularly throughout your shift.
Eat meals according to time of day, not your shift. If you start work in the afternoon, have your main meal in the middle of the day, rather than in the middle of your shift. If you're working nights, eat your main meal before your shift starts, preferably between 5 and 7 p.m.
Cut down on caffeine. Caffeine stays in your system for up to eight hours which can make it difficult to fall asleep later. It's best to have caffeinated drinks before or early in your shift. Even better, switch to decaffeinated tea or coffee and enjoy fruit juice, low fat milk or water.
Reducing the effects of shift work on your body starts with good nutrition. A consistent diet of fruits and vegetables, a multivitamin such as Centrum and plenty of water and rest are the best ways to make sure your body is getting the nutrients it needs. A good nutritional foundation will help you avoid the pitfalls of shift work and allow you to work at your best no matter the time of day.
- News Canada