The Best Diet for Working Night Shifts Night shift workers must eat healthy meals to avoid weight gain. Approximately 3.2 percent of all U.S. employees work night shifts, according to the Bureau of Labor Statistics. Consuming caffeine and fast food from your employer's vending machines and nearby take-out restaurants can wreak havoc on your fitness goals. Eating a healthy diet can be your first step to staying fit on a night shift. To reduce your dependence on vending machines and fast food, bring your own healthy drinks and food to work. Weight Gain on Night Shifts Research has repeatedly confirmed that night shift workers are heavier than day shift workers. A 2003 study performed by a team of researchers at the Universities of Bari and Foggia in Italy found that Italian factory workers on evening and night shifts gained more weight and had higher blood pressure than their peers on day shifts. These findings confirm the results of previous night shift studies, suggesting that night shift work plays a role in increasing rates of cancer, Type 2 diabetes, heart disease and other illnesses. Special Night Shift Problems Night shift workers face a triad of weight gain factors. In addition to being dependent on employer vending machines and take-out restaurants, few night shift workers have anywhere that they can safely exercise at 1:00 a.m., unlike day shift workers who can go for brisk lunchtime walks. Night shift workers are often too tired to exercise when they return home. Disruption of night shift workers' natural sleep cycles also increases their tendency to gain weight for complex metabolic reasons that scientists are still studying. Because of the ways that their exercise and sleep problems contribute to their weight gain, night shift workers must be especially careful to eat healthy food. Night Shift Meals Large night shift meals will make you sleepy and encourage additional weight gain. Eat small meals or snack repeatedly on small amounts of food during your night shift. Pack fruit or vegetable juices and protein-rich foods, such as boiled eggs, sandwiches made with turkey or chicken, or a muffin spread with cheese or peanut butter. Eat these foods early in your night shift, when they will give you needed energy. Include fruits and salads in your lunch bag. A packet of trail mix containing nuts, seeds and dried fruit, can serve as a snack. Eating After Night Shift Stop consuming caffeine four hours before your scheduled bedtime. Shortly after you get home, eat foods that are high in carbohydrates and lower in protein and fat to make you sleepy. Orange juice, toast and jam and breakfast cereal are good examples. Vending Machine Changes In addition to monitoring your own eating habits, you can make life easier for your fellow night shift workers by seeking small changes in your office. The California state Occupational Safety and Health Administration suggests that employers install refrigerated vending machines containing fruit and low-fat cheese and yogurt. Trail mix, energy bars and other healthier snacks can be added to the rows of chocolate bars. You could also ask for the inclusion of fruit and vegetable juices and water in the drink machines, so that caffeinated drinks and soft drinks are not the only options at 3 a.m.
