Diet and Nutrition for the Shiftworker
Food and diet - why are shiftworkers different from day workers?
Shiftwork requires special attention to diet. Many shiftworkers experience digestive problems and changes in weight.
As humans we are programmed to digest more efficiently during the day than at night. Food that is eaten at night is therefore digested at a slower rate resulting in us putting on weight and sometimes developing digestive disorders such as constipation. It is important therefore, for night workers to eat food that is easily digested.
It is also important to eat foods that help you maintain a stable blood-sugar level. The field of science that studies blood sugar levels categorises foods on the glycaemic index (GI). Foods that make blood sugar levels rise and fall slowly, and therefore help you maintain stable levels, are low GI foods such as oranges, apples, lentils, low-fat yoghurt, peanuts and cashews, oat bran and grain bread and all bran, porridge and muesli.
Protein is a wake-up food. It helps us remain active and alert. However, it can be difficult to digest large amounts of it at night, contributing to the digestive problems experienced by many shiftworkers. The following suggestions will help you remain healthy and alert.
Try and schedule a meal with your family.
Make your main meal before nightshift rich in protein to give you energy.
Don’t eat heavy protein meals in the middle of the night or just before going to bed.
Snack on low-GI foods and small amounts of protein little and often during the night.
TIP: A balanced diet, tailored for night-time eating, helps create an alert, active body.
This information is an extract from 'Shiftwork' a hand book for people who work at night by Shiftwork Services. This book can be ordered by emailing kathy@shiftwork.co.nz or print off an order form here.
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