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Daily schedule for working in night shif
Hi, I work in night shift in 10pm -7 am. To lead a healthy life I have my breakfast in the morning and then sleep for 5-6 hours and have food around 6 or 7 in the evening. I do not eat anything apart from this 2 meals. Do I need to also eat during my office hour or only drinking water is enough for the whole shift. Or can someone suggest me the diet plan for the same.
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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
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Contact for personalise diet chart.
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Hello, I understand your concern to eat right despite the shift that you are working in. We can definitely help you in understanding how to eat right with schedule that you have.  Suggest you to connect through a personalized diet session as it takes into account all the required details such as routine, lifestyle, eating havits, medical conditions if any, medications, physical activity, stress, sleep, etc. This will allow us in personalizing the things accordingly for you. It is important that we take care of the nutrients that our body requires to stay healthy. As you take only two meals what you eat in those two meals is also of utmost importance. Following guidelines a start can be of help - 1. Ensure that the meals you take are balanced with carbohydrates, proteins & fiber 2. Try and incorporate minimum one fruit throughout the day 3. Drink 8-10 glasses of water daily to stay hydrated 4. Ensure you make time of 30 minutes to stay physically active 5. Carry some healthy & nutrient dense snacks to work place such as dried fruits, nuts such as almonds, walnuts. It can also be a fistful of peanuts & kurmura etc. To be able to fit all the foods as per your requirement it is important you connect with a personalized session as mentioned above.
Next Steps
For further details or to book an appointment contact us through Practo. Also, do visit our website www.balcalnutrefy.com for client reviews
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Hello, I csn help you with highly personalised, customised program for night shift. Consult me online for the detailed diet chart
Next Steps
Book an appointment at www.apekshapt.in or contact me through practo direct consult
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To plan diet pattern for a particular case needs to consider many factors apart from the timing of food and work hours. Only then an effective and appropriate nutritional plan can be suggested.
Next Steps
Connect to us on Being Healthy through Practo for understanding the details about what would be best workable diet structure for your case
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Hello user Sure ,we will help you But before prescribing any thing we need some information like . Vitals . Purpose . Medical history . Family history . Occupation . Physical activity . Daily routine And many more So, if you want to contact us,you can contact us directly thru the link below
Next Steps
For more information or to contact me directly or via phone or for online counseling contact https://www.facebook.com/doctorplanmydiet/ Thanks with Regards Dt. Ankita
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Hello! I completely understand your predicament. Will help you out with your perfect diet plan. Book your consultation with me on practo
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Hi practo User Breakfast  8-9am then in between 2-3pm lunch is must. Evening snack 5:30pm Either fruit or any else. Dinner before 8pm Then carry snack or fruit with u. Walking is must daily 45-60mints. Contact me through practo direct consultation for further information surely help you.
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U can eat fruits,drink vegsoup.,milk.,biscuits,dryfruits .,in ur office hrs.at night.
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Take direct consultation  through my practo account  we are giving discount also - I need your complete information like , age, height, weight, medical history, food allergy, likes - dislikes, are veg or nonveg. Then I can guide you further.
Next Steps
you need to eat 5-6 small meals
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Hi, I understand your concern, night shift will change dietary pattern, but instead of taking 2 meals, you can have 4-5 times including major meals and snacks which can be customised by one to one discussion. While you are doing work, you should hydrate youself but at the same time you can take  small snacks, like sprouts salad, soup etc. Try to do exercise which will maintain your metabolism.
Next Steps
If you want you can chat directly with me through this practo app for further discussion.
Health Tips
Try to increase your sleep duration  about 6-7 hours.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.