Nowadays, lots of people are involved in shift work all over the world. Shift work may be done during the day or during the night. Oftentimes, this type of work doesn’t allow us to get sufficient nutrition for our bodies.
So, if our bodies don’t get sufficient nutrition throughout the day, we will be inviting infectious diseases as well as various lifestyle diseases as well. It is imperative that we strive to eat a well-balanced diet before leaving for our shift work.
Even when we don’t take proper balanced diets in our daily lives, our weight-loss journey also takes a massive hit. While we may feel that we are losing weight by avoiding food, in fact, it’s the opposite that’s true. When we have nutritious food daily, we lose more weight than by avoiding or skipping meals.
Writes Nutritionist Anjali Mukerjee on having proper food during shift work,
Struggling with shift work and trying to keep your weight in check? Got you covered! Here’s your guide to eating right and staying fit while managing those challenging schedules.
How to eat consistently and healthily when involved in shift work?
Let’s get to know the ways in which we can eat a healthy diet while working shift jobs.
Ensure you have your food at the proper times
When you want to stay fit and avoid skipping meals on a daily basis, it is crucial that you eat your meals in a timely fashion. Make sure you are eating your food every four hours and not extending it more than that. If not able to get a healthy well-balanced meal, the other alternative for you is to eat dry fruits or fresh fruits as they are healthy for the body and provide all the nutrition as well.
Make sure your main meals are well-balanced
We have three main meals during the day which are breakfast, lunch, and dinner. When you are trying to eat properly when engaged in shift work, ensure that you have a good meal before you start your shift work which can be either of these three meals. You can also include foodstuffs such as paneer, vegetables, green salad, sprouts, soup, and brown rice to your diet to get even more nutritious meals.
Say no to junk food
It is imperative that you avoid having junk food at all times during shift work. Oftentimes, we hear people say that they decided to skip a healthy meal and instead eat junk food to fill themselves and also satisfy their cravings. However, junk food does not give you any nutritious value because it is oily and fried and instead of weight loss, we start to gain weight.
Include more fruits, vegetables, and whole grains in your diet
Having a healthy amount of fruits, vegetables, and whole grains in your diet is essential to having a good body and healthy mind. These provide all the nutrients that our body requires on a daily basis and keep us healthy.
Therefore, we must eat more healthy meals rather than just skipping or eating junk food to fill ourselves up. We must ensure that even when doing shift work, we are maintaining our health and lifestyle.
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