About 45 per cent of Canadians report they find it hard to eat healthy at the workplace. Shift workers, who work outside the typical nine-to-five hours, can face unique challenges when it comes to eating well at work.

Research show that for the 30 per cent of Canadians who work outside the typical 9-5, their hours can have a negative impact on their health.

“We know it can be linked to obesity, diabetes, cardiovascular disease,” says dietitian Angela Dufour.

Dufour says for those who work at night, disruption in the body's natural sleep cycle can also cause trouble.

“That can affect metabolism, that can affect, obviously, weight maintenance or weight loss.”

Unpredictable schedules and lack of routine can lead to stress, and in turn, poor food choices.

Stress is one of the main predictors of eating foods that maybe aren't as good for us. So if shift workers are under a sort of chronic level of stress because of their routine, that can certainly impact their food choices as well,” says dietitian Krista Leck Merner.

Leck Merner says no matter what time you work, there are some basic healthy eating guidelines to follow.

“You want to eat your main meal before your shift starts. So if you're working a midnight shift, then you want to have your main meal before you actually go to work,” says Leck Merner.

After you've had your main meal, you should eat every three to four hours.

Lighter meals and balanced snacks with a source of fibre and protein will keep you full and energized throughout your shift.

Both Dufour and Leck-Merner suggest sticking with easy and portable items.

“Things like mini hummus already packaged, mini carrots, whole grain crackers, pitas,” says Dufour.

“A handful of almonds and a piece of fruit, a nice nut butter, some of the pre-portioned cheese slices or cheese strings, some of the small portion cans of tuna are all sort of easy things to have on hand and even better, sometimes bring to your work in stock so that you don't always have to pack everything each time you come,” suggests Leck Merner.

Many shift workers rely on caffeine and sugary drinks for a jolt of energy, but that can lead to a crash and crave cycle.

“So, when we have a high sugar, no real nutrition or stay power beverage, we crash, and then we want to reach for something the same way to give us that fix again,” says Leck Merner.

Drinking water throughout your shift will keep you hydrated without the spike in sugar, and caffeine should be consumed in moderation so it doesn't interfere with sleep.

“Between the hours of two and four a.m., you want to stop any other sources of caffeine, so that caffeinated beverages, and chocolate, things like that that would contain caffeine,” says Dufour.

With an unpredictable schedule, it can be hard to follow the typical breakfast, lunch, and supper model, but Leck Merner says that's okay.

“There's nothing wrong with having breakfast meals at supper time or a couple of snacks instead of a lunch, as long as we're eating regularly and fuelling throughout the day.”

Both dietitians say it's a good idea to pack your own lunch, especially when you work hours that might limit you to drive-thrus, convenience stores, and vending machines.