Maintaining a healthy diet schedule can be challenging when your natural body cycle is turned upside down working for odd hours and rotating shifts.

To maintain the stamina, workers eat between meals but depending on the tidbits, snacking outside one’s structured meal schedules can prove to be healthy or harmful. According to a recent study conducted by a snack-manufacturing company, 85 per cent of the Indian working population consumes at least one snack a day. So how does one ensure healthy snacking, especially at midnight?

According to Kanupriya Khanna, chief dietician, Fortis La Femme, “Snacks if packed with nutrients can supply our bodies with energy”. Also “during odd hours, they can fill your nutritional gaps if you make the right choice,” she adds.

According to doctors, consuming food after nine at night can be harmful to the body as the metabolism interferes with our circadian rhythms and results in gastric problems. But there’s little choice for those working the graveyard shifts. Only, instead of random snacking, a snack schedule needs to be worked out for late hours. The plan should include what one will eat, how much and the portion as well. A very important thing people tend to forget is that snacks should supplement structured meals, not replace them. Besides, snacks need to be timed between food and with each other so they don’t interfere with the structured meals.

“Snacks consumed during odd hours should be the ones that contribute to one’s calorie count and nutritional needs and add variety to one’s diet,” says Kanupriya. The most important factor is to choose the right kind of midnight snack because the human body can only take certain ingredients and fibres at night. Nutritionist Rupali Dutta says what might help is a larder of sorts at office so that the munching between meals is more organised.

snacks to be avoided and their alternatives

Bhelpuri, not samosa, patty

Dhokla, Khakhra (Available in all supermarkets in different sizes and flavours), not burgers

Roasted namkeen, diet mixtures, not pakoras

Veg bean salads and pastas, not Spring Rolls, Potato chips

Chopped fruits, not egg bhurji, cheese bhurji

Low-fat frozen dessert, not ice cream

Fat-free biscuits, fruit bars, not cakes

Drinks

Lime water, bottled coconut water, hot lemon tea, not tea or coffee

Fruit juice, not soft drinks

Fruit smoothies, not milk shakes