Surviving shift work: 5 nutrition tips from an AHS dietitian

Itcan be tough to eat right when you're constantly burning the midnight oil.

Alberta Health Services has launched a campaigncalledShift to Healthy Eating at Workto helppeople workinglong hours make good food and lifestyle choices.

1.Sleep, sleep and more sleep

KarolSekulic, adietitian withAHS, says when you don't snooze enough, you are more likely tocrave fat and sugar putting you at a higher risk of diabetes, obesity and high blood pressure.

She says shiftworkers should aim for seven to ninehours of sleep in a 24-hour period.

Anything less and you'llwake up feeling lazy, and likely won't bother packingyourself alunch.

2. Establish aneating routine

Sekulicsays it's crucial for shift workersto get into the habit of eating whole foodsthroughout the daybecause theyboost energy, concentration and productivity.

Eat within two hours of waking up and choose foodswith fibre, protein and healthy fatsto keep your hunger under control.

But don't stop there. Take your almonds, berries, avocados, tuna and ricecrackerswith you to work to avoid a fast-food meal ora visit to thevending machines.

3. Learn to loveH2O

We all forget to drink water, soSekulicsuggestskeeping a water bottle with you at all times.

4. Why yes, you can drink coffee

Bring on the boiled bean juice!Sekulicsaysdrinkingcoffee is just fine, in moderation.

No more thantwo16-ounce cups per day.

5. Take a walk

People often fight the mid-shift slump with sugary drinks and food. Instead, tryboosting yourmelatonin.

"A non-food wayto deal with it is togo for a walk on your break for more than 10 minutes," saidSekulic.

She saysanother wayto keepyour mind offfood is to have a conversation with someone.