Eating Right In Night Shift DutyBy: Divya Sanglikar

Nutritionist Noida, UP.

Principle For Eating Right

Meals: • Small & frequent Meals

Water:• Drinking Enough Water

Food Choice: • Minimal Use of Processed Foods

Plan Your Day / Routine

• As per your working routine plan your activities

• Plan for 4-6 meals in a day• Principles for eating balanced food remain

same.• You need to get adjust with changing body

clock.

Eat more proteins during working time

0 Carbs make you feel drowsy. So avoid use of high sugary foods during working hrs.

0 include high protein foods such as:0 Pulses0 Dals0 Chicken / eggs0 tofu0 Cheese

Make arrangement for yourself

0 If we ask you to eat all these things during night time, you also need to be prepared with it.

0Plan your meals and carry it with you.

You Need to Help your Self!

Time For Main Meal

0Night workers should eat their main meal before their shift starts, preferably at regular

0dinnertime between 5:00 p.m. and no later than 7:00 p.m. (Shift times vary from 7:30 p.m. to 7:30 a.m. or 11:30 p.m. to 7:45 a.m.). I

0 f you work the night shift, snack lightly during your shift, and eat a small meal at their midnight break (such as a meat or cheese sandwich)

Eating just before sleeping

0Include high carbs foods just before sleeping.0Drinking cup of warm milk with nutmeg

powder will help in falling in sleep.

Get Adequate Sleep

0 Before sleeping try to relax by listening to music, walk Or reading a book

0 Avoid Caffeine / Energy drinks late in the night

0 Do not sleep with empty stomach0 Avoid alcohol just before sleep time. 0 Get adequate sleep for 6-8 hrs everyday.

Physical Fitness

0 Regular activity of 30 mins is must0 Make small work breaks0 Walking / jogging will improve mental health /

concentration0 Manage stress levels

Want To Get Started?

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