Diet And Exercise Plan For Night Shift Workers

And 7 a m a number that is expected to grow at 3 percent per year.

Diet and exercise plan for night shift workers. Both these give sustained energy and protein can keep you feeling fuller for longer and means you are less likely to reach for a high fat high sugar snack mid way through your shift. Try experimenting with these 4 tips to help you to feel your best during and after your shift. For introduction text please see shift worker early shift meal plan. Healthy foods to eat at night include lots of fruits and vegetables lean proteins like chicken fish turkey and lean beef or pork some low fat dairy beans nuts seeds and whole grains will go a long way toward a healthy diet for night.

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. Workout i have always found that exercise wakens me so i prefer to workout prior to going to work versus when i get off work. According to statistics most workers prefer eating fast foods and processed foods. When working night shifts is it a good idea to opt for protein and wholegrain carbohydrate foods before you begin your work.

Fueling your body with adequate nutrition is essential for weight loss and overall health whether you work 3rd shift or not. Night shift below 10pm 6am if your shift hours are different adjust meal timings on the plans appropriately. This can wreak havoc on your appetite weight digestion and ability to sleep and feel rested. Diet exercise plans for night shift workers.

Healthy diet and lifestyle tips for shift workers. Print email bnf has developed a resource for people who are interested in healthy diet and lifestyle tips for shift workers. There s so much working against our body when we stay up through the night working on a consistent basis. The right exercise and diet regimen can help you maintain a healthy.

They feel that fatty foods are the easiest to get and eat on the way to work. Shift work creates a misalignment between your internal clock and the outside world. A healthy diet for night shift workers is the same healthy diet for people who work during the day. The plans are based on a moderately active job on the traditional shift pattern for example factory workers warehouse employees forklift truck drivers etc.

According to the bureau of labor statistics more than 20 percent of american employees are working between the hours of 11 p m. Night shift workers face a triad of weight gain factors. Healthy diet and lifestyle tips for shift workers pdf. Statistics show that 20 of americans do some type of shift work.