6 miracle tips on nutrition for office workers!
Office workers who do not get up from their chairs for hours complain of moving too little and consequently gaining weight. Pointing out that the conditions brought by modern life deteriorate the health of people, Dr. Gizem Köse made 6 important suggestions on nutrition for those working in the office environment.
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Dr. Gizem Köse said that the conditions brought by modern life have negative consequences. Dr. Gizem Köse stated that especially office workers who work at a desk and move little during the day, fat around the waist becomes inevitable:
EATING HABITS HAVE CHANGED IN THE LAST 50 YEARS!
"In addition to this situation due to the decrease in physical activity, eating habits have undergone an incredible change in the last 50 years. Fast-cooked (fast-food), easy-to-buy (packaged foods) and high-calorie drinks have suddenly entered our lives. In trying to live life fast, we have also sped up what we eat. So, what do you eat when you work in the office?
BEWARE OF FAT IN HOME COOKING IN THE OFFICE!
The choices you make at lunch directly affect your nutrient consumption during the day. Some offices have home-cooked meals and open buffets, while others may consume food from outside. Let's go from the first choice. The point to be considered when consuming home-cooked food in the office is how much fat the food contains. The oil added during cooking passes into the water of the food afterwards, so if you have a home-cooked meal, it is useful not to consume the water of the food. If you order take-out or eat out for lunch, you have the chance to make the healthiest choices. Use this chance well and stay away from fried food!
EAT HEALTHY SNACKS!
Snacks are the biggest enemy of seated workers. The choices made in snacks are very important. Especially fast-consuming foods such as chocolate and biscuits can raise and lower blood sugar rapidly due to the sugar they contain. In this case, there may be a desire to eat something again without waiting for the next meal time. The next step is to choose foods with low sugar content. Fresh or dried fruits from home can be a lifesaver here. Thus, you can keep your blood sugar in balance by taking healthy carbohydrates instead of packaged foods. You can also increase your water consumption and control your hunger by drinking 1 glass of water before each food you consume.
DO NOT BE FOOLED BY LIGHT PRODUCTS!
Preferring sugar-free diet products really reduces sugar consumption. But be careful with the amount! Just because a food is sugar-free does not mean it is calorie-free! Every food except water has an energy content. According to researches, consumption of corn flakes and brown bread is common among office workers, but again, the amounts are not paid attention. Let's put our finger on a point here: It is not what you eat but how much you eat.
TEA AND COFFEE DO NOT REPLACE WATER!
In office environments where tea and coffee are widely preferred as beverages, one thing is always missed. Water! The World Health Organization's recommendation for water consumption is 30ml per kg per day. So calculate your daily water consumption by multiplying your weight by 30 and try to reach this number. If your water consumption is regular, it will help speed up your metabolism. And I want to convey something that is always confused: tea and coffee are never a substitute for water, on the contrary, they cause water retention in the body.
LEMON PROLONGS SATIETY!
It is also worth mentioning the caloric drinks consumed with meals. Fruit juice is one of the most preferred drinks, especially in summer. However, fruit juice contains only carbohydrates and no fiber content. Therefore, it raises your blood sugar very quickly and is a source of empty calories. Instead, you can make healthier choices such as buttermilk and kefir, which also contain protein. If it does not go well with food, you can choose mineral water as the healthiest drink. Adding lemon to the drinks you drink provides a more pleasant aroma and helps to prolong your satiety period. Therefore, if you do not have a problem with blood pressure, you can add lemon slices when you consume water or mineral water.
SALT CAUSES EDEMA!
The last point to be mentioned is salt, which is a habit of our culture! Do not add salt without tasting the food. In fact, if possible, do not add any salt to the food you consume. Especially if you do not prepare the meals, if you are at work, a certain amount of salt is already added according to the recipe of the meal. As salt consumption increases, your need for water increases and the risk of edema occurs. Therefore, it would be more appropriate to use spices. In short, it is possible to eat healthy while working, you just need to be aware of what you eat!"