Working shift increases the chances of developing problems like obesity, diabetes, cardiovascular disease, digestive problems and depression because irregular schedules can compromise the proper production of hormones.
Those who work in shifts also need to do 5 or 6 meals a day, without skipping any meals. Excess caffeine should be avoided 3 hours before bedtime so as not to impair sleep, as well as light meals so that the body can go to deep sleep and rest well. See How to Improve Sleeper Sleep.
So, here's how to feed in these cases:
What to eat before bed
When the person has worked all night, before bed she needs to take the light but nutritious breakfast so that the intestine does not become very active and the body can rest better. Some examples of what you can eat for breakfast are:
- Skim yogurt with whole wheat bread with cheese;
- Skimmed milk with 6 biscuits Mary and a fruit;
- Fruit vitamin with 5 whole-grain toast with butter.
Workers who sleep during the day should choose a quiet and uncluttered place for the body to go into deep sleep. It is also important to avoid drinking coffee 3 hours before bed so that caffeine does not cause insomnia.
What to Eat Before You Start Working
Before starting work you should make a complete meal, which provides energy and nutrients for the work day. You can also drink caffeinated beverages, such as coffee, to keep your body active. Examples of pre-work meals according to the schedule are:
- Breakfast: 1 glass of milk with sugar-free coffee + 1 whole-wheat bread sandwich with boiled egg and a slice of cheese + 1 banana
- Lunch: 120 g of grilled steak + 5 tablespoons of brown rice + 3 tablespoons of beans + raw salad + 1 dessert fruit
- Dinner: 130 g of fish in the oven + boiled potatoes + braised salad with vegetables and chickpeas + 1 dessert fruit
Before starting work, you can also have coffee at the end of the meal or during the first few hours of work. If you arrive home early in the afternoon, you can choose to have lunch at work or make 2 snacks in the morning and have lunch as soon as you get home. It is important not to spend more than 4 hours eating nothing.
What to eat at work
In addition to the main meal, the person needs to make at least 1 snack during work, such as:
- Yogurt + brown bread with butter;
- Fruit salad with flaxseed;
- Coffee with milk + 4 whole-grain toast.
Shift workers should strive to have regular hours to eat, sleep, and wake up. Maintaining a routine will make the body function well, properly absorbing the nutrients and maintaining the weight. See tips on controlling the urge to eat at night.
If you have trouble sleeping during the day, see what to eat to make sleep easier:
In addition to eating, it is also important to practice physical activity at least 3 times a week, as this will help maintain proper weight and prevent illness.
