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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
Advice for a shift worker
I work a 24hour shift pattern and have found that since I've started I've put quite a bit of weight. I know its because my eating habits and routine is just as messed up as my sleep pattern is now, but do you have any suggestions as to the right foods I could eat on night shifts and how best to try and control it? Please!?!
A.
Our expert says...
Hi,
I live with a shift worker, so fully understand your problem of trying to keep to sensible routines, especially when it comes to eating!
One of the most important things you need to do during a night shift is to keep your blood sugar levels up and stable, so that they do not peak and trough. Low, or unstable, blood sugar levels can result in lack of energy, feeling low and uncontrolled eating, which you certainly want to avoid. To do this, you need to eat the right foods at the right time!
I would recommend trying to have 3 ‘main meals’, and healthy snacks in between these meals, while you are awake. You need to base your meals on low GI carbohydrates, as these release energy slowly over a longer time than high GI foods. By this I mean whole-grain, brown carbohydrates e.g. wholemeal bread in place of your white bread, or brown rice or wholewheat pasta as the basis of a salad perhaps.
Also, try to make sure you have some good quality protein with each meal. For example, chicken, fish or pulses and beans in a brown rice salad. These slow down digestion and absorption of the entire meal, again stabilising blood sugar levels.
You should also avoid anything too sweet and sugary and snack on things like fresh fruit and a few nuts and seeds. Although I imagine it must be tempting to turn to sweet foods to give yourself an energy boost in the middle of a night-shift, these foods will only give you a temporary boost. Finally, don’t forget to drink plenty of water during the night to keep you well hydrated and alert! I hope this helps.
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