Smile,
Some great tips there, specially from the been-there-done-that brigade.
I agre with Skyblue, re: proteins and carbs in same meal. No-no, for keeping up energy because protien needs totally opposite digestive enzynes to carbs.
Tip one: in a standard day fruits and cereals for 'breakfast' to replace glucogen after 6-8 hrs in sleep mode.
Between (say) 10 am to 4:30, fats, veges and proteins as the base for light and separate meals - eat a little often - to give your stomach time to digest things quickly. Fruits and additive-free snacks. You're at your most sluggish while your stomach diverts blood flow to work.
After 6:00 pm only salads with proteins (such as steak or white meat), definitely no heavy fats like cheese. Or cheesecake.
In any industry where the body clock suffers disruption a 'standard' regimen is difficult to maintain. Diet is simple but not easy to follow.
Vitamin supplements ( pick only the top brands, preferrably in opaque jars/bottles) are a plus, even for those who don't believe in "expensive pee". The B6 and B12 groups are good for energy upkeep, Calcium/Magnesium help you to relax, taken an hour or so before bedtime, Ginseng/Ginko Biloba for mental sharpness, and good anti-oxidants to maintain your health in a stressful environment.
Basics, though if you're interested in further research,
www.BLI.com
I've studied nutrition as a chef, hope this helps