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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
I work evenings - need advice on when & what to eat?
Hi there, I've recently started a part time job working evening shifts 5pm till 9pm three nights a week. The job is quite physically taxing and i?ve tried to have my 'dinner' at about 4pm (i have to leave at 4.30 because i walk there) to give me enough energy to make it through the shift, but i can?t seem to make myself eat that early. Plus i really don't want to be eating much if anything at 9.30pm when i get home. I'm making an effort to be active during the day as well and work out for 30 mins most days in addition to walking the school run, could you advise me the best way to space out my meals? Especially in relation to portion size and carb / protein ratios? Many thanks!
A.
Our expert says...
Hi,
I know it can be difficult to eat sensibly when you work shifts and an evening shift is particularly difficult to eat around.
However, I would advise you to ‘split’ your evening meal into two, eating half before you go to work and the other half when you get home. That way you will give yourself some energy to complete your shift, which as you say is quite physically taxing. It will also give you a small meal to have when you get home, as you may have trouble sleeping if you are hungry and your blood sugar levels are too low.
I’m not sure if you get a break during your shift, but perhaps you could take a healthy snack (such as fruit and a few seeds or nuts) to eat then?
In terms of ratios, the healthy recommendation is that around 30-35% of our calories should come from fat (preferably the good, unsaturated and essential fats), around 15% from protein and approximately 50-55% from carbohydrate.
I hope this helps.
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