I’m a nutritionist and these are the best diets if you work an office job, do night shifts or manual labour

By William On Nov 4, 2023

Your career and lifestyle choices play an important role in your overall health, especially your diet.

Kyle Crowley, a Cheshire-based nutritionist at Protein Works, has revealed that the number of meals you eat per day should be based on how you work, while warning that the standard three meals a day has long become archaic.

He explained that your diet should be tailored to the time of day you work, and this could mean you need six smaller meals a day, or just two fuller ones.

He said: ‘Lifestyles have evolved significantly since the 17th century, but many of us still adhere to the classic three-meals-a-day structure, a diet followed by those during the Industrial Revolution. It’s time for our approach to nutrition at work to catch up.

‘By following these tips you can tailor your diet to suit your career and ensure you’re fueling your body in the best possible way to perform at your best.’

Here, FEMAIL reveals the number of meals you should eat at work, plus what your optimal diet should look like – according to the expert.

Office worker (9am-5pm)

Nutritionist Kyle Crowley has revealed that the number of meals you eat per day should be based on how you work. And if you regularly work at a desk from nine to five, he suggests eating six small meals a day

It’s no secret that most office jobs promote prolonged sitting during the day.

According to the expert, research shows that people with desk jobs with little activity would benefit from eating small but frequent meals throughout the day, for a total of six meals per day.

‘This is because it helps provide a steady supply of energy and maintain your blood sugar levels when you concentrate on the screen for long periods of time,’ explains Kyle.

‘In addition, it has been scientifically proven that eating six times a day helps lower cholesterol levels, which people with sedentary and stressful jobs are more likely to be exposed to.’

If you regularly work at a desk from nine to five, Kyle suggests these small breakfast ideas: a vegetable omelette, a small bowl of protein porridge or vegan protein porridge with fruit or avocado on toast.

For lunch, choose oily fish with leafy vegetables or a chickpea salad with vegetables.

Active day worker

Workers with very active daily jobs should consume three balanced meals, packed with protein, fiber and complex carbohydrates

A more physically demanding role requires a completely different approach and even encourages the traditional three meals a day route.

Employees who work in jobs such as hospitality, retail or construction should consume three balanced meals packed with protein, fiber and complex carbohydrates.

A more extensive breakfast with these food groups will stabilize sugar levels well and ensure that you have a steady supply of energy throughout the day.

Kyle said: ‘Not only this, but by focusing on foods with anti-inflammatory properties, workers can help ease the side effects of standing for long periods of time, which can impact your overall health and wellbeing over time.’

For active days, choose large portions of protein or vegan protein porridge topped with nuts, fresh fruit and/or peanut or almond butter.

Poached eggs and avocado on toast or scrambled eggs with kale are also a good choice.

For lunch, go for a chicken sandwich on fiber-rich bread or a tuna salad with celery-lemon dressing. Snacks are encouraged, especially a handful of nuts, bananas or protein bars.

Night shift/on-call worker

If you work night shifts, dinner should be smaller, but filling enough to promote sleep. Turkey with vegetables or fish with brown rice are great choices

Those who work night shifts are advised to eat larger meals to provide much-needed energy before their shift.

This should be followed by light snacks with immune-boosting snacks at intervals throughout the shift, and then a lighter but satisfying meal before bed.

Kyle added: ‘This is because night shift workers should aim to stay full and cause as little disruption to their circadian rhythm as possible when working in the early morning hours.

‘Disrupting the circadian rhythm by eating larger meals in the early hours has been shown to cause problems with sleep and overall wellbeing.

‘Plus, science reveals that night shift workers are also more susceptible to infections and illnesses like the flu, so snacking on immune-boosting foods can help alleviate this problem.’

For breakfast, choose a hearty meal full of carbohydrates and proteins such as eggs, oats, avocado and nuts.

Dinner should be smaller, but filling enough to promote sleep. Turkey with vegetables or fish with brown rice are great choices.

Enjoy immune-boosting snacks like nuts, seeds, shredded chicken, and avocado throughout the night.

What are Circadian Rhythms?

Circadian rhythms are 24-hour cycles related to your body’s internal clock.

These rhythms are found in many different organisms, including flowers, to help them open and close.

Nocturnal animals also use their circadian rhythm to avoid leaving their shelter during the day.

In humans, circadian rhythms coordinate the digestive system, regulate hormones, and control your sleep-wake cycle.

How does it work?

All 24-hour cycles throughout the body are connected to a master clock in your brain, and at different times of the day it signals to regulate activity in your body.

During the day, sunlight causes the brain to send wake-up signals to keep us alert and active.

At night, the master clock in the brain produces melatonin, a hormone that promotes sleep, and then continues to send signals that help us sleep through the night.

When the body’s circadian rhythm is disrupted, due to jet lag or shift work, the body’s internal clock can struggle to get the body to fall asleep, stay asleep, and wake up.