Hi i was wondering if anyone who works shifts could help with how to eat healthily.

I either work 4.45 am to 1.00 pm or 12.30 pm to 8.30 pm and seem to never get regular meals now and instead end up constantly snacking on sugary food throughout the day to keep me going. It also doesn't help working in a food environment.

[RavenLynn]

My suggestion is to take one day of the week to grocery shop and prepare the foods for weekly meals in advance. Buy healthy snacks such as: raw or dried fruits/vegetables, nuts, cheese & crackers to take as snacks for when you are hungry at odd times of the day. More filling foods such as foods high in protein will help keep you full. The sugary craving will be hard to kick and will require more determination than anything.

Hope this helps.

[Med-Chef]

The simplest way is to avoid processed food. It boosts your blood sugar and then your body produces insulin and then you feel hungry and tired. You may also not be drinking enough fluid, and by this I mean water or sugar free squash!

An omelette before your shift would be quick easy cheap and healthy. Spanish Omlettes make good cold snacks with cherry tomatoes etc. Hummus and carrot sticks. Apples, celery, grapes with low fat cream cheese and wholewheat ryvita. Toasted pumpkin seeds and dried cranberries are my latest discovery - and I am so not a health freak!!

[Med-Chef]

Other good ideas - low fat greek yoghurt with banana. chicken tikka in a pitta with salad (mix yoghurt with mint sauce in separate pot to go with it)

The packs of precooked rice are useful too - add chopped up chicken, prawns etc.