Hi
Thanks for your query
Certainly can help you with the diet plan for your whole night shift ..
By making right nutrition choices, you could save yourself...with right diet plans..customized only for your needs..
You should be eating a big meal at the start of your work schedule, and a moderate meal around midnight ..and before going to bed in the morning, you can eat a regular breakfast meal in a small quantity.
For example you can have cereals with milk and fruits or two phulkas with dal and vegetables should do... Alternatively , you can also eat a light sandwich, to avoid adding on calories which don't get burnt while sleeping.
Be liberal with fruits and veggies, at the same time cutting back on greasy foods, sweets,soft drinks and caffeine..
Two cups of tea or coffee are ideal..Apart from nutrition, manage your stress level, get some exercise before you go to work and do avoid smoking and alcohol.
Get a good night's ( or morning's as the case may be !). Sleep before you get to work on your next shift..
Health Tips
1) Eat early : Having balanced meals by including protein, carbohydrates, vegetables and fruits with sensible portion sizes..
carrying small pack meals like salads, sandwiches or fruits and increase fluid intake ..
2). Avoid eating a large meal : ..Never eat s large meal before retiring to bed..
small , frequent meals are suggested which are made up of whole grains, fruits and vegetables that provide enough energy required in a low- fat package, when eaten throughout the day
some lean protein for keeping your muscles fuelled and your appetite under control. A few good choices include pasta, grilled chicken with vegetables , beans and rice.
3). Eat small nutritional snacks throughout your shift..as snacks will help in staying energized throughout the night..
so always choose foods containing complex carbs combined with some protein and moderate amounts of mono- unsaturated fatty acids like rice and dal, salads with olive oil dressing, flax - seed powder ( jawas) chutney or sprinkled over dishes, or foods that are cooked in olive oil or soya oil and can also consider low fat yogurt..
4). Do some workout before you work :. As regular physical activity keeps you healthy with good proper blood circulation and heart health benefit..
workout before going to work actually keeps you energized by preparing your body for the hours ahead..
water consumption to be kept high..
drink 2 to 2 and 1/2 litres of water plain room temperature water only per day..or as per the present climate size your water intake accordingly..
for further details kindly contact through practo ..
Thankyou