[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-401968-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-401968-en":131},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","healthy-diet-and-lifestyle-tips-for-shift-workers","Healthy Diet and Lifestyle Tips for Shift Workers","","Healthy diet and lifestyle guidance for shift workers focuses on building a balanced intake before, during, and after work. It outlines what healthy meals should include—wholegrains, fruit and vegetables, quality protein, lower-fat dairy, and adequate drinks—while advising on traffic light shopping labels. Practical meal ideas are provided for home, at work, and during night shifts, including options like porridge, chilli, pasta, jacket potatoes, soups, sandwiches, and low-sugar desserts. Sleep preparation tips cover lighter evening meals, avoiding alcohol, relaxing routines, staying active, hydration, and managing caffeine with limits and examples.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/healthy-diet-and-lifestyle-tips-for-shift-workers/401968/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/healthy-diet-and-lifestyle-tips-for-shift-workers/401968.png","ImageObject",300,407,{"name":42,"@type":43},"วิน","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-11-05","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",15,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What should a healthy balanced diet for shift workers include?","Question",{"text":63,"@type":64},"It should focus on wholegrain/high-fibre starchy foods, a wide variety of fruit and vegetables, good protein sources, lower-fat/lower-sugar dairy, and about 6–8 drinks a day with water as the best option.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What are good meal choices before and during a shift?",{"text":68,"@type":64},"Before your shift, you can prepare nutrient-rich meals such as porridge, bean and vegetable chilli with brown rice, or pasta with canned fish. During your shift, avoid large heavy meals and consider options like wholegrain lower-sugar cereal with fruit, jacket potatoes with beans and salad, sandwiches with wholemeal bread, soups with vegetables and beans, and low-fat ready meals with added veg and protein.",{"name":70,"@type":61,"acceptedAnswer":71},"How much caffeine can adults have, and what should you avoid before sleep?",{"text":72,"@type":64},"The recommended adult limit in 24 hours is 400 mg, and try not to exceed 200 mg in one sitting. Avoid drinking any caffeine in the 4 hours before sleep; energy drinks and high caffeine close to bedtime can disrupt sleep.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},401968,1790648969,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":33,"language":140,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":12,"update_tm":144,"read_time":124,"preview_page_count":4},2336475104736,"https://ap-avatar.wpscdn.com/avatar/22000c4c5e0e5b17e70?x-image-process=image/resize,m_fixed,w_180,h_180&k=1786591360781797222","Healthy diet and lifestyle tips for shift workers  \nFirst thing's first-what should a healthy balanced diet look like?  \n• Wholegrain or high fibre starchy foods (e.g. pasta, rice, bread, potatoes with skins) .  \n• Fruit and vegetables-a wide variety  \n• Some good sources of protein (e.g. beans, lentils, fish, lean meat, eggs, nuts, seeds)  \n• Some lower fat, lower sugar dairy foods (e.g. plain milk and plain yogurt)  \n• 6-8 drinks each day (water is best)  \nWhen buying foods, use traffic light labels. Go for mainly greens and limit reds.  \nA good diet can help lower your risk of developing heart disease, type 2 diabetes and some cancers, and help the way you look and the way you feel!  \nBEFORE your shift  \nWhat should I eat?  \nThere are some healthy, filling options you can eat at home (or take to work and reheat) that will provide lots of nutrients. Making extra, or preparing some of these meals in advance, to eat when you finish your shift, could be a good, time-saving option too! Why not try:  \n• Porridge with low fat milk, nuts, seeds and dried fruit  \n• Bean and vegetable chilli with brown rice  \n• Bagel with chicken, low fat mayonnaise and salad Wholewheat pasta with canned fish, tomato and spinach  \n• Noodles with stir-fry veg and tofu  \n• Meat/vegetable and chickpea curry with chapatti  \nDo you eat lots of processed meat (e.g. sausages, burgers)? Why not swap to less fatty meats like chicken, turkey or lean beef, or some bean alternatives like falafel.  \nDURING your shift  \nWhat should I eat? Try to avoid having large, heavy meals as this can make you feel drowsy. If it is hard to purchase a healthy meal on shift, try to take your own! Filling options which you can prepare at work that will provide lots of nutrients include:  \n• Wholegrain lower sugar cereal with fruit (like a banana) .  \n• Jacket potato (with skin), baked beans, low-fat cheddar and salad or canned tuna and sweetcorn.  \n• Low-fat ready meals that have some carbohydrates (rice, noodles or pasta), protein (chicken, beans, prawns or fish), add some veg (can be microwave pack) and/or a side salad.  \n• Sandwiches with wholemeal bread, rolls or pitta, protein such as chicken, egg or tuna, and salad. If you want to add mayo or sauce, you can find low fat versions!  \n• Soups-good choices have lots of veg and beans and make sure the salt content isn’t too high. Why not add a wholegrain roll or pitta too!  \n• Fruit and/or low-fat yogurt for dessert or keep for a snack.  \nAFTER your shift  \nGetting enough good quality sleep during the daytime can be challenging, but is really important for your overall health and well-being.  \nBefore you sleep  \n1. Eat breakfast so you won’t wake up from hunger-keep meals light. Eating late at night, especially high fat/high calorie meals, may cause indigestion which can disrupt sleep.  \n2. Avoid drinking alcohol -people sometimes drink alcohol before going to bed to calm them, but it actually disturbs sleep.  \n3. Relax-get into a relaxing bedtime routine that promotes good sleep, like having a warm shower/bath, reading a book, doing some light stretching (like yoga) and avoiding screen time-so no TV, phone, laptops and tablets before sleeping.  \nTop tips for... A healthier lifestyle  \nIn addition to a healthy diet-you should also remember to. ..  \nEat regularly-to help with energy levels, try to have 3 balanced main meals in each 24 hour period, instead of eating very little throughout the day and then a big meal at the end of your shift! Sit down, relax and let your food digest.  \nStay active-during breaks or time at home, try to do some regular exercise (even if it's just light-walking up and downstairs) . Physical activity can improve quality of sleep and reduce stress as well!  \nKeep hydrated-don't forget to drink (water is best) to prevent dehydration! Dehydration may make you feel tired and possibly lightheaded. Carrying a re-usable water bottle with you can help remind you to keep hydrated. Hydration can also affect your","cbCaitne1xDlexZF","https://ap.wps.com/l/cbCaitne1xDlexZF","pdf",398233,"English","# Healthy balanced diet for shift workers\n## What a good diet looks like\n## What to eat before your shift\n## What to eat during your shift\n## What to eat after your shift\n# Sleep and daily habits\n## Before you sleep\n## Top tips for a healthier lifestyle\n# Caffeine and energy drinks\n## Caffeine lovers and recommended limits\n## Energy drinks and added sugar\n## Energy boosts during night shifts","[{\"question\":\"What should a healthy balanced diet for shift workers include?\",\"answer\":\"It should focus on wholegrain/high-fibre starchy foods, a wide variety of fruit and vegetables, good protein sources, lower-fat/lower-sugar dairy, and about 6–8 drinks a day with water as the best option.\"},{\"question\":\"What are good meal choices before and during a shift?\",\"answer\":\"Before your shift, you can prepare nutrient-rich meals such as porridge, bean and vegetable chilli with brown rice, or pasta with canned fish. During your shift, avoid large heavy meals and consider options like wholegrain lower-sugar cereal with fruit, jacket potatoes with beans and salad, sandwiches with wholemeal bread, soups with vegetables and beans, and low-fat ready meals with added veg and protein.\"},{\"question\":\"How much caffeine can adults have, and what should you avoid before sleep?\",\"answer\":\"The recommended adult limit in 24 hours is 400 mg, and try not to exceed 200 mg in one sitting. Avoid drinking any caffeine in the 4 hours before sleep; energy drinks and high caffeine close to bedtime can disrupt sleep.\"}]","Healthy Diet and Lifestyle Tips for Shift Workers | PDF",1790525725]