Eating tips for surviving shift work
- Eat minimally when digestive system is sleeping. Eating increases inflammation when body is caught off guard.
- Eat mostly during daylight hours. Night time is when your digestive system rests.
- Avoid eating large meals late at night. This will make you sleepy. You will be more alert with smaller meals.
- Choose liquid meals at night. Soups/smoothies /slow cooker reduces the digestive load.
- Avoid refined carbohydrates. Pancreas secretes less insulin at night time and you will have greater loads of circulating glucose which increases your diabetes risk.
- Food increases blood glucose levels. Carbohydrates the most followed by protein and then healthy fats.
- Choose nutrient dense foods. to support stress “Comfort foods” give the opposite effect.
- Don’t go to bed hungry. It leads to increased bowel sounds and stress hormones which cause broken sleep.
Healthy convenience can help keep you feeling at your best
- Try a bowl of cereal with low-fat milk.
- Enjoy plain yoghurt topped with fruit and nuts or oats.
- Have wholegrain toast with peanut butter or avocado.
- Eat wholegrain biscuits with hummus.
Time poor for meal preparation? Tips to Try:
- Cook in bulk and freeze leftover portions in single-serve size containers ready to just heat and eat.
- Shop and cook with a friend. Spending time with others can also be great for improving your mood.
- Consider a food swap. Trade extra portions of meals that you have cooked with a friend in a similar situation.
- Keep plenty of convenient meal options on hand. Frozen vegetables are fantastic. Tinned fish and canned beans are convenient sources of protein.