I am 22 years young girl. I am working in a it company in night shift. I want a proper diet chart to maintain my self. My shift timing is 4.30 pm to 2.00 am.

Question

For detailed diet chart we need to take your details such as- diet recall, daily schedule, medical history if any, allergies if any etc. You can contact me for detailed diet chart. Till then here are some tips for healthy eating ?include complex carbohydrates in your diet-such as wheat flour, ragi, jowar etc ?increase your protein intake ?include fresh and seasonal fruits daily ?take salads with meals ?drink 12-15glasses of water daily ?2-3tsp oil per day for cooking exercise -45 min daily avoid- ?sweets and desserts ?fried and oily foods ?restaurant foods ?ready to make foods ?alcohol and cold drinks.

Rakhee Todankar · Accepted Answer

For detailed diet chart we need to take your details such as- diet recall, daily schedule, medical history if any, allergies if any etc. You can contact me for detailed diet chart. Till then here are some tips for healthy eating ?include complex carbohydrates in your diet-such as wheat flour, ragi, jowar etc ?increase your protein intake ?include fresh and seasonal fruits daily ?take salads with meals ?drink 12-15glasses of water daily ?2-3tsp oil per day for cooking exercise -45 min daily avoid- ?sweets and desserts ?fried and oily foods ?restaurant foods ?ready to make foods ?alcohol and cold drinks.

Krupa S Aradhya · Answer

Hello mam as you are working in night shift, you really need to take care of your diet because your disturbed body clock can result in various health issues and weight gain. So here is your general diet plan that you can follow to stay healthy ad fit:- -have 1 fresh seasonal fruit as soon as you wake up. -after 1 hour have poha/veg upma/besan chilla/veg oats before leaving for your office. -take small meals in every 1 -2 hours (biscuit/1 fruit/roasted channa or makhana) -carry your dinner along with you and try to have it around 8: 00 pm. -you can take 2 slice of vegetable sandwich around 12: 30-1: 00 am. -walk for 5-10 mins after every 1 hour of sitting. -avoid junk food or eating out. Thanks and regards.