Nutrition for physically intense work

Ave Sodalis

Hi all,
Last month I started a very physically demanding job with very long hours which is leaving me exhausted and I think a good look at eating properly is needed, as I already eat a lot. Although I haven't lost any weight yet, I can't afford to, being quite thin in the first place so will need food that will give me energy and not make me lose weight, which is why I'm asking here as I wouldn't know where to start.
My usual diet is for breakfast: a bowl of cereal (porridge or cornflakes)
Lunch: It varies but an example would be another bowl of porridge, three or four slices of wholemeal bread, a tub of creamed rice, a tub of chocolate moose, a yogurt, a bag of crisps, a bar of chocolate and two or three slices of garlic bread.
Dinner: I'm usually exhausted by then so its normally chips and burgers or pasta.
Supper: If I have supper, it's a bowl of cereal.
I sometimes have a bar of chocolate or a banana in between breakfast and lunch too.
I know there is a lot of room for improvement, especially with dinner except I'm usually half asleep by the time I get in. What should I be aiming for with regard meals and is there anything there I really shouldn't be eating if I want to keep my energy levels up?

SamforMayo

Im no expert but there is very little protein there and a lot of sugar which will make you more tired. Porridge is good for breakfast if it keeps you going, I find eggs and brown bread better. Lunch you could add in ham , chicken, cheese, eggs etc with some salad. Nuts are good for snacking on and keeping you full up. You need to be organised for dinner, shop when your off and plan meals, cook and freeze- spag bol, curry, casserole, chilli etc. Or a stir fry with beef or chicken and plenty veg takes about 15 min. Its not easy when you work long hours but you are probably more exhausted from eating poorly. Even try to improve the lunch 1st and then tackle the dinners. Hope that is some help.

thegreatiam

Stop eating cereal. It's mostly just sugar.

The reason you're tired is because you are not eating a lot. I don't know why you think you are but there is barely one full meal in what you have listed.you do eat a lot of sugar tho.

Make meals of meat and veg. 2/3 times a day.
The advice has been given a million times before but ill put it here again so you can be clear.

Take a big portion of meat or fish about the size of your palm.
Take 2 big portions of veg about the size of your fist
Have that at every meal. If you still feel hungry increase your portions.
Eggs and meat is good for breakfast. Porridge is ok too. Yoghurt and some berries if you're that way inclined.
If you've eaten the right amount for your meals, and have increased your portion sizes if you still feel hungry then you can snack on nuts cheese meat or veg. If you still feel hungry or really want a treat then you can have some sugary snack, but only if you obey the previous conditions.
The key points are fresh meat/fish, fresh veg. Sensible portion control and limit your sugar.