I work a 5.5  hour shift behind the bar at a well know casual dining establishment.. I eat breakfast before I go in but then I don't often get to eat on the clock because of "The rules" I work there about six days a week and four of those days I work in another restaurant nat night. I usually get about  thirty minutes in between shifts to eat, which isn't bad...

My problem is, five to six hours is a long time to go without being allowed to have a meal (depending on the manager)  Should I double up on breakfast to keep me energized and full til I'm able to eat again? If so, what are some good mornign choices I can make to keep myself on track?

Hi BlackStoneRose,

You can't double up on the fat content of your breakfast without running the risk of treatment effects so I would not recommend that. You can add some fresh fruit or extra protein to it and see how that holds you over. Are you able to drink when you work? What about having a meal replacement or yogurt shake in between meals when you have a long gap in time? What about having a snack during the 5 to 6 hours shift? Can you grab something quick like raisins, nuts, slices of fresh fruit, or a small cheese wedge? A little can go a long way in helping you get to your next meal.

How do any of these sound?

Betty Kovacs, MS, RD

 If I could make a little suggestion here that has worked for me when I know I won't get to eat lunch for a longer time than usual?

I usually have cereal for breakfast. If I'm going to have to wait for lunch and I know it ahead, I eat a one ounce pkg of peanuts with my breakfast.  And take an alli pill.  I don't usually take one in the morning because with my cereal and fat free milk I don't get hardly any fat...

Another suggestion is to make a smoothie for your breakfast and put some tofu, yogurt, fruit and 1 ounce of almonds in it.  I have a magic bullet blender that pulverizes the almonds.  You still get a little "chew" in the smoothie.  That will last more that 6 hours, believe me.