Working shifts

Zvyezda

Hello,

I've been on a break from MFP because of a lot of recent life changes but would like to return and low a little weight/maintain my previous weight loss. I now work shifts and would like some advice as this is completely new to me. I often have early starts meaning that I leave home at 2:30 am but can be working ANY time of the day. I worry that I eat too much because when I wake up I'm hungry when I would normally have been sleeping and my job is quite physical so when I get my breaks (every 4 or so hours), I'm starving and want something to fill me up. Currently I eat at the canteen because I don't have time to prepare food and am restricted in what I can bring to work because of passing security (I work in an airport)- that means, no liquids, sauces etc....

Any advice on what to eat- energy boosting but not too high cal. would be great :-)

Maija1985

How about boiled eggs, fresh fruit and vegetables, wholegrain crackers, cheese pieces/sticks. U know-something simple, that doesnt need a sauce utml. Can u take salads? beans+tomato+sweet pepper+spring onions+ meat(optional)+ a bit of mayo, or just veg- tomat+cucumber+pepper+salt+dill+spring onions.

kimbtaylor1

I work shifts as well so I understand that being awake when you should be sleeping can completly throw you for a loop. I would pack some healthy snacks along with maybe salad or healthy sandwich. You won't be doing the normal breakfast, lunch or dinner and you have to just make it work for you.

For me I work 2300-0700 most days some days its 2300-1100. My breakfast is normally everyone elses dinner, lunch is a protein bar or something to that effect, and dinner is fruit seeing as I am not really hungry after my workouts and I'm about to go to bed. I do struggle with eating enough and that has slowed me down. But you can only do so much as far as eating in the middle of the night when you aren't where you can cook.

Sectility

Well, I like to eat vegetables, like broccoli. Also, if you can, have some air-popped popcorn, it's only 15 calories a cup (of course not with oil). A low-fat cheese stick is 50 calories, but it has a bunch of sodium, well at least for my 1,000 mg restriction (it's 200 mg). You could probably make a peanut butter jelly sandwich: I use one piece of Multi-Grain bread (80 calories), 1 teaspoon of peanut butter (about 25 calories) and 1 tablespoon of sugar free preserves (10 calories). If you can, eat some nuts (be careful with how much and which ones your choose) and some fruits. For fruit, I like raspberries because each one is only one calorie!

Good luck.