Foods night shift workers should eat to stay healthy

Healthy Foods For Night Shift Workers

Are you a night worker who is gaining weight with each passing day? Or you feel exhausted during the night shift? So, my friend, you hit the right post because this will tell you about the foods to eat for night shift workers (just like you). Not only this, but it also highlights the foods that you should ignore in your diet.

Yes! You get it right; this post will give you a perfect night shift meal plan that you can easily follow and make yourself healthy. You need to know that most food leads to inflammation and nutrient deficiencies, making you sick for a long time.

Night shift workers usually don’t know the 2nd shift eating schedule, so they start eating unhealthy foods and experience weight gain, mental issues (stress, anxiety), heart diseases, and digestive problems.

Your work scheduled can make a big difference in your life. If we look at the rhythm of nature, the day is to work, and the night is to rest, but if we go against nature, our body will face some devastating challenges. And to fight these challenges, you should have shift work meal ideas.

So, what to eat on a night shift to stay healthy?

In this post, we are going to share several healthy foods to eat for night shift workers. From this, you can easily make the best diet for shift workers that will affect securely, and you can see the change within a few months.

1. Low GI foods:

A glycemic index is an eating plan or habit. In other words, it is a planning of meals for night shift workerswhich is related to the specific diet plan. GI foods mostly contain carbohydrates, and calories and these foods are full of nutrition. The glycemic index shows how rapidly carbohydrates foods increase sugar levels. The low GI foods include:

  • Fruits
  • Grainy bread
  • Yogurt
  • Milk
  • Beans
  • Oats
  • Cheese
  • Honey
  • Wholemeal bread
  • Basmati rice

Although night shift workers also want a proper diet and calories for them, they prefer carbohydrate foods like cereals, fruits, and dairy products, and for sure, these foods are an essential part of a healthy diet.

2. Foods that help you stay hydrated on a night shift 

Because of the fact that workers can’t take enough water at night shifts, it may lead to dehydration. Many healthy foods contain a large amount of water to keep yourself hydrated, and you can add them to your diet plan. Some of the hydrated foods for night shift workers are given below:

  1. Watermelon: Watermelon contains hydrating properties and a lot of water and minerals like Vitamin A, and many healthy foods contain a leafy vegetable base for salads. Night shift workers may also have an option to blend it in the form of a smoothie with some sweet fruits.
  2. Cucumbers: This is another fresh hydrating food to include in your night shift diet and replenish your body with fiber, protein nutrients, such as vitamin K, potassium, manganese, and magnesium, and low in calories.
  3. Cantaloupe: Cantaloupe is water-rich food that offers numerous wellness benefits, including a decreased prospect of chronic illness.
  4. Strawberries: Rich in water with several vitamins and minerals. Eating them at night shift will offer to your daily water intake.
  5. Skim milk: skim milk dehydrating and is very nutritious. It will help you in overall hydration overnight shift periods.
  6. Zucchini: is a really healthful and hydrating food to include in your night shift diet.
  7. Plain Yogurt: is an excellent source of water and nutrients.

3. High Fiber foods:

High fiber foods include fruits, nuts, vegetables, and seeds. They improve your health and also help you with weight loss.

Fiber-rich foods include:

  • Peas, beans, and pulses
  • Seeds
  • Potatoes
  • Nuts
  • Fruits such as melons, oranges, and berries.
  • Whole grain bread

For night shift workers, they can add a variety of high fiber foods like wholemeal bread and brown rice also. They can also go for veggies and salads. Potatoes with skins are also the best option for night working hours. They can take them boiled or baked potatoes. 

Check out this article on high-fiber foods that can help you lose belly fat.

4. Mixed dry fruits and nuts

Mixed dry fruits and nuts are also the best option to take them at night shifts. They have fibers that improve the process of digestion by keeping your stomach full and healthy. In such a fast and busy schedule, night shift workers always look for shortcuts and convenient ideas. Dry fruits and nuts, in such cases, are the perfect options for them.

They can include all the healthy dry fruits and nuts like cashews, almonds, dates, and raisins, etc. The major benefit of these mixed snacks, even a smaller amount of these mixed dry fruits can give enough nutrition. They keep your stomach full and energetic, so most workers prefer these snacks at night shifts during their working hours.

Read more: healthiest fruits you should eat every day

5. Dark chocolate

Some people prefer coffee and tea to stay active and awaken at night, which is not good. Despite using coffee or tea, people at night working hours can take dark chocolate because it contains less sugar and fat and is convenient to use. They do not have side effects, and a bar of chocolate improves your health also. 

Dark chocolate keeps you energetic and active at night during working hours because it is rich in minerals. Chocolates can be used as snacks.

Usually, one or two blocks of dark chocolate are enough to be eaten at night shifts. By eating this, your appetite can be controlled easily, and one will not go for heavy food items, and as a result, you couldn’t gain weight that is also a positive point for night shift workers.

Foods you should avoid on night shift

1. Calories based foods

Normally when you eat calories based foods during the daytime, it burns because your body is active, but in the night shift, it becomes impossible to burn and starts affecting your body in a bad way.

Taking too many calories at that time can harm you more than you think. Try to avoid foods with lots of calories, but if you like to eat them, go for low-calorie-based foods. It’s good for your body and health too.

2. Caffeine

We usually take too much coffee or tea during the night shift to make us awaken or active, which is not good for our health. Try to avoid stimulants like coffee and energy drinks. If you want to keep yourself active during the night shift, fresh juices and water are the best substitutes for these harmful stimulants that don’t harm your body.

3. Oily Foods

We all are used to and crazy about fast foods while they have a massive effect on your health. Taking fatty, fried foods would be much danger to you because it can cause weight gain and recklessly increase your body’s number of bad cholesterol. These foods are often called “empty calorie foods.” This means they have very little to no nutritional value.

Oily foods will also cause cardiovascular diseases because our digestive system is inactive during night time, so it becomes much difficult for your body to digest these kinds of foods.


So, in the end, we try our best to fulfill your night shift food cravings healthily. For getting an effective result, you should have to follow the diet regularly; otherwise, it will go in vain. Foods to eat for night shift workers must be healthy because this is the only thing that can make you active and helps you to perform better in your work field.