Tips for Shift Workers

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TIPS FOR WORKERS WHO MUST WORK SHIFTS DIETARY AND EATING PATTERNS

■ Afternoon workers should have their meal in the middle of the day instead of the middle of their work shift

■ Night workers should eat lightly throughout the shift and have a moderate breakfast

■ Relax during meals and allow time for digestion

■ Drink lots of water

■ Cut back on highly salted foods

■ Reduce foods high in fat

■ Maintain regular eating patterns with well balanced meals, avoid junk food & limit fat intake

■ Eat the usual balance of vegetables, fruit, lean meat, poultr y, fish, dair y products, grains, and bread

■ Avoid excessive use of antacids, tranquilizers and sleeping pills

■ Minimize the intake of caffeine and alcohol

■ Avoid fast food and vending machines