Healthy food isn't always available late at night, so you may need to plan ahead to ensure that you have something healthy to eat during your shift.
Shift workers who eat lightly during lunch and dinner may be less likely to suffer from metabolic syndrome than those who eat heavy meals at these times, according to a study published in April 2009 in "Chronobiology International." The study also found that eating breakfast and a light lunch may make metabolic syndrome less likely for shift workers, so don't skip breakfast. Diet isn't the only factor that affects your risk for the health conditions that may be associated with shift work.
People who do shift work need to make an extra effort to eat healthy to counteract this potential effect of shift work.

According to an article published in 2008 in "Sports Medicine," shift workers who brought their own food ate meals with lower energy density than those who got their food from canteens or vending machines.
You should also make time to exercise, preferably for at least 30 minutes most days of the week, get plenty of sleep, stop smoking and try to minimize stress.
Limit fat, saturated fat, trans fat, cholesterol, sugar and salt in your diet and consume only enough calories to maintain a healthy weight.
If you eat mainly snacks rather than meals when working the night shift, choose snacks that are a mix of lean protein, healthy unsaturated fat and carbohydrates that contain fiber.

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