Working shift work and maintaining healthy eating habits can be challenging. Research shows that shiftworkers are at a higher risk for diabetes, unhealthy weight, heart disease, ulcers, and other gastrointestinal disorders.

If you are working shifts, decrease your risk of developing these complications by following some of these suggestions:

• Maintain a regular meal schedule. Try to eat at least 3 meals in each 24-hour period. Having 2-3 smaller snacks throughout your waking hours can help to keep you energized. Consider having your largest meal of the day in the middle of your awake period.
• Protein rich foods (e.g., Milk and Alternatives and Meat and Alternatives) keep you alert and should be eaten soon after waking and during your shift. Carbohydrate-based foods tend to make people sleepy which makes them good choices to have as the last meal before bed.
• Cut back on spicy foods that may irritate your stomach.
• Limit your intake of higher fat foods.
• Limit caffeine-containing foods and beverages like coffee, cola, and chocolate. Avoid caffeine 5 hours before you plan to sleep.
• Get plenty of physical activity throughout your waking hours. Physical activity keeps you energized and is essential in helping you reach and keep a healthy body weight.

Key Reference:

Public Health Agency of Canada. (2006). I work evening and night shifts. Can you give me ideas for healthy food choices? Retrieved March 21, 2007, from http://www.canadian-health-network.ca/servlet/ContentServer?cid=1079885075194&pagename=CHN-RCS%2FCHNResource%2FFAQCHNResourceTemplate&c=CHNResource&lang=En