Need to know how to plan meal schedule in night shifts. My shifts start at 7.30pm and ends at 5.00am. Monday to Friday. Saturday and Sunday off. On Mondays I have my normal meals. Breakfast at 8.00am lunch at 1.00pm snacks at 5.00pm and dinner at 7.30pm. Need advice from Tuesday to Friday how should I start my meals. After my shifts I sleep at 5.00am and wake up at 12.30pm. Also I am currently under medication for bp. Diabetes and cholesterol. Please advise
Ans: It's crucial to prioritize meals that support alertness and provide prolonged energy when working night hours. Aim for meals that are well-balanced and contain a variety of complex carbohydrates, healthy fats, and protein. For instance, quinoa, roasted vegetables, and any protein food may make up a dinner meal. This mixture can support energy maintenance during the shift and provide vital nutrients. Add foods rich in protein, like dairy, fish, lean meats, beans, lentils, nuts, and seeds. Have a small handful of unsalted mixed nuts, greek yogurt with mixed berries, or a piece of fruit with almond butter, etc. for a healthy snack throughout the shift. Have a sumptuous but balanced meal when you wake up in the day and have a light snack in the evening.