Working in shifts is usually a daunting task. Shift workers, work outside the usual routine of 7 am -6 pm. Often individuals working in shifts faces the falling issues

  • Change in appetite
  • Weight loss or weight gain
  • Sleep disorders such as facing issues falling asleep
  • Micronutrient deficiencies
  • Digestive issues such as belching, bloating, constipation, diarrhea, acidity

The good news is all this can be tackled by following few healthy tips

TIP #1: Pack healthy meals and snacks

Always carry homemade meals and snacks, which will make it easier to eat during shift.

Focus in variety by including plenty of fruits and vegetables, whole grains and foods high in proteins such as legumes, dals, egg whites, curds, skinless chicken, fish, nuts.

TIP #2: Eat your main meal before going to work.

When working in shifts you may find it difficult to keep a track on the meal timings, hence you end up eating two heavy meals a day, one at home and the other after going to work.

This may lead to weight gain. Always ensure to have the major meal before going to office and healthy snacks spread out through the shift.

TIP #3 Have a light snack before going to bed:

You may have difficulty falling asleep due to extreme hunger or due to heavy meals.

Gradually cut down on caffeine intake 4-5 hours before sleep time. Include a bowl of oatmeal with lukewarm milk or a piece of fruit with peanut butter before dozing off.

TIP#4 Avoid deep fried and spicy foods:

This leads to indigestion and heartburn and will ruin your day. Include foods that are less oily and spicy.

TIP #5 Skip sweets:

Foods such as sweets, chocolates, carbonated drinks or preserved fruit juices will give you an instant burst of energy but will make you feel sluggish later on. Focus on snacks which have some good protein like sprouts, egg whites, handful of nuts with a piece of fruit, hummus, vegetable stick with yoghurt dip, granola bars.

TIP #6: Drink plenty of water:

Working in air conditioners will make you dehydrated and makes you feel less thirsty. Drink plenty of water to avoid dehydration. This will keep you more alert during the shift and also helps to curb cravings. Always keep a reusable water bottle close by and drink regularly during the shifts.

TIP# 7: Avoid caffeine and caffeinated beverages.

Drinking caffeinated beverages may keep you alert for some time but you may face issues falling asleep later on. Too much caffeine also makes you urinate very frequently and leads to dehydration. Cut down on caffeine or switch to decaffeinated tea, coffee, or herbal drinks.

TIP #8: Be active and stay active

Being active will release endorphins which will make you feel better and happy. Indulge in some active stretches such as taking a flight of stairs or going on for a brisk walk, walking while on the phone. This will also help you fall asleep much faster.


The strategies that may best work for you may be different from what works for others. Hence an individualized approach is very important to focus on a healthy and active lifestyle.

We at NutriDietFit help you in designing and planning tailored made diet plans which are effective and result-oriented. Do consult us today for a healthier you!!


  • Neehha Posted January 31, 2021 5:18 pm

    Very helpful tips while working in late shifts

  • Mohammad firdose Posted January 31, 2021 11:59 pm

    As healthy, organic and hygienic food is mandatory for everyone now a days as usual I found these all tips are mandatory and usefull for everyone in a major role for healthy life

Add your comment or reply. Your email address will not be published. Required fields are marked *