Shift work does present some roadblocks to regular eating and nutrition. With a little planning and effort one can lower the risk of health problems and feel better overall.
Few tips that may help maintain a normal metabolism, promote restful sleep and prevent weight gain are:
1) Aim for three balanced meals and two to three nutritious snacks in 24 hours based on shift timings
2) Limit intake of high fat foods, caffeine containing beverages, alcohol, and refined foods such as sugar and sweets
3) Consume more whole grain cereals, sprouts, salads, green leafy vegetables, fruits and drink plenty of water
4) Find time to exercise.