Healthy Diet Plan for Night Shift Workers (Employees) - Go Moringa

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Healthy Diet Plan for Night Shift Workers
(Employees)

• The night shift is a necessary part of the
  regular workday in many industries which is why a
  diet plan for working people is required.
  Companies work to generate as much output as
  possible during the night to satisfy market
  demands. Working till late night or in shifts at
  night can in many ways bring a lot of change to
  your life. Our body is designed to function
  during the day, and at night to rest. When we
  work at night, although that's against our normal
  rhythms of the body, it results in a specific
  set of problems, including weight gain and undue
  stress.
• It is crucial for you to pay more attention to
  your sleep, diet and the time that you eat food
  if you work a night shift. Two big things you
  need to concentrate on are sufficient sleep and
  make good food choices along with a diet plan for
  working people. Shift work involves working
  beyond the normal time frame of 7 am - 6 pm. You
  might find that healthy eating can be a
  challenge.
• Effect of Shift Work Over Your Health
• Working the night shift causes the body to work
  against its normal circadian patterns on a
  schedule that goes against it. It's not a smart
  idea most of the time to go against what mother
  nature implemented. When you work shifts, you may
  find you are experiencing
• A change in appetite
• Trouble falling asleep or getting sleep
• Gaining weight or weight loss
• Constipation, diarrhoea, gas and heartburn with
  digestion
• The good news is that you can prevent some of
  these issues by eating healthy, being active and
  by following a specific diet plan for people in
  night shifts.

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Also Read Tips for Picking a Dietician Who Can
Give You The Right Weight Loss Diet
Tips to Eat Healthier During Night Shifts
1 - Pack Wholesome Meals and Snacks On your
shift, taking healthy meals and snacks from home
will make it easier to eat well. Include a range
of food with plenty of vegetables and fruits,
whole grains and protein-rich food. 2 - Before
Leaving for Work, Eat Your Main Meal You can
find yourself eating a big meal twice if you work
night shifts, first at home and then at work
again. This can lead to an increase in weight. A
few hours before going to work, eat your main
meal. Try to eat a small meal during your change
and have healthy snacks spread out. 3 - Before
Bed, Have a Light Snack
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Sleeping well is difficult if you're too full or
too hungry. always eat healthy snacks like whole
grain roti with milk and fruit, a piece of
whole-grain toast with a little peanut butter or
smoothies before bed. Also Read Eat Dry Fruits
and Maintain Good Healthy Life 4 - Avoiding
Sweet Snacks Foods high in sugar can give you a
short burst of energy, such as a chocolate bar or
soft drink, but can later leave you feeling
sluggish. When you start feeling tired and
hungry, a snack with a little protein will
provide energy. Try a handful of fruit, almonds,
hummus with pita bread, yoghurt, or make granola
bars of your own. 5 - Cut Down Caffeine You
can stay alert by drinking caffeinated beverages,
but too much caffeine can interrupt sleep, make
you feel anxious or grumpy, and make your stomach
upset. Switch to decaffeinated tea or coffee, or
herbal tea, to cut down on caffeine. 6 - Take
Active Breaks During your break, do some
stretches. Walk upstairs for meeting colleagues,
or go for a quick walk. It will give you the
energy to finish your shift, enhance your mood
and help you sleep better by being physically
active at work.
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Also Read How to Choose The Best Dietician Who
Can Help You Win Your Weight Issues Related
Diseases?
Diet Plan for Night Shift

• If you have irregular eating patterns and are a
  night shift worker, then carry these diet plans
  to work for a balanced work-life balance. Timings
  can be changed according to your comfort.
• 1st Meal 630 AM
• 2 Egg whites with 200ml milk or upma mix
  vegetable, 1 bowl Or 2 peanut butter toast and
  milk toned 200ml
• Sleep after half an hour
• 2nd Meal Lunch at 3 PM
• Daliya khichdi mix veg and curd Or 2 Chapatis,
  Dal and Salad Or 2 Idli and sambhar
• PM Apple or Any Fruit
• PM Green Tea
• PM Dinner. 2 Chapatis and Any Green Vegetable
• 9 PM 2 Egg Whites Boiled or few Paneer Pieces

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One of the known side effects for people working
night shifts is water retention. This is a
common problem occurring in todays youth. The
techniques that work best for someone else can
vary from what works for you. Consider
consulting with a dietitian for more personalised
advice about how to eat during your night shift.
Contact Go Moringa for a weight loss diet for the
night shift. Original Source https//www.gomorin
ga.in/diet-plan-for-night-shift-workers-employees/