If you work a night shift, it may be prudent to have your main meal before the start of your shift. For afternoon shift workers, have your main meal in the middle of the day rather than in the middle of the shift.
Be careful with your portions sizes and ensure that the main meal contains at least a good source of protein e.g. lean meat, fish, skinless chicken, beans, Dahl because protein-rich foods are good to keep you alert through your shift.
As large meals reduce alertness, it is important to reduce portions of meals just before the shift. And you can snack during your shift if hungry. You can take healthy snacks (e.g. a piece of fruit,
a pot of yoghurt, a bowl of salad, a handful of nuts or seeds) with you so you aren’t tempted to grab anything from the vending machine.It may also be a good idea to have a wholegrain such as cereal like oats or wholegrain snack bar before bed as these could help with sleeping.
Coffees and caffeine drinks may be useful in keeping you awake through a night shift, but excessive consumption may affect your sleep after the shift. Have these drinks before or early in your shift rather than towards the end. You can also opt for other drinks like water, ‘no added sugar’ squashes or sugar free sparkling water.
You may also have to reduce or eliminate sugar from your teas and coffees especially if you are trying to lose weight. You can trial with artificial sweeteners. It is also a good idea to look for opportunities to be active during your shift e.g. walking up and down the stairs. This may help distract your attention from using food to deal with boredom.