Busy work schedules affect the diet of many office workers. Delayed mealtimes and snacks prevent a healthy diet. Stating that many health problems, especially obesity, can be prevented with the right food selection and healthy snacks at meals, experts point out that the most important meal to be considered is "breakfast".
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Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkçü made important evaluations about the nutrition of employees who spend all day in the office.
Stating that one of the problems of office workers is nutrition, Özden Örkçü said, "Intense work tempo, files to be completed, delayed meal times and meals filled with snacks without realizing it can disrupt the nutrition of office workers. Many health problems, especially obesity, can be prevented with the right food selection at meals and even healthy snacks consumed in snacks. The first and most important meal we need to pay attention to is breakfast."
A good breakfast allows you to make healthy choices!
Özden Örkçü warned "Never skip your breakfast" and said, "It has been observed that those who start the day with a good breakfast make healthy choices during the day. Eating mainly from protein sources keeps you full for longer, thus preventing you from making more unhealthy choices during the day. If you feel hungry between breakfast and lunch, you can make an intermittent meal with 1 serving of fruit."
Do not skip breakfast with rolls, pastries, bagels, pastries and tea!
Stating that breakfast is the most important meal to create and maintain the energy balance of the day, Nutrition and Diet Specialist Özden Örkçü continued his words as follows: "Office workers often skip this meal or pass it off with quick snacks such as bagels, pastries, bagels and pastries. However, breakfast does not only consist of foods containing carbohydrates and fats. Instead, nutritional errors should be corrected with a balanced meal that includes protein, fiber, vitamins and minerals. Instead of a breakfast consisting of a bagel, pastry, bagel, pastry and tea, a cheese sandwich made with wholemeal (rye or whole wheat) bread and a portion of fruit is a more balanced breakfast option. Instead of excuses such as 'I don't have time, I can't do it', sandwiches can be prepared at home in the evening.
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Eat foods containing vitamin D
Since office workers work indoors for long hours, they cannot benefit from the sun's rays sufficiently. When malnutrition is added to the stress caused by long working hours and working conditions, fatigue, joint pains, stress, disturbances in sleep patterns, the desire not to get out of bed in the morning and decreased performance may occur. Attention should be paid to the diet during working hours and no meal should be skipped. Special attention should also be paid to the consumption of vitamin D-forming foods. Foods containing vitamin D; 'Milk, buttermilk, kefir, cheese and yogurt, butter, tuna, salmon, mackerel, oysters, liver, egg yolk, sweet potato, fish oil, mushrooms, parsley, clover, nettle, oats'.
If you order out for lunch, pay attention to these recommendations!
If you cannot go out for lunch or have to eat at the office, a salad with grilled chicken/meat/fish or meat-chicken-fish salad with 1-2 slices of whole grain bread, toast/buttermilk or a cheese/chicken sandwich from home will be a healthy choice for you.
Don't wait until you get home to eat
Özden Örkçü said, "If you have to work late at night and your dinners have to be late at night, don't wait to go home to eat dinner" and stated that the alternatives preferred for lunch can also be preferred in the office in the evening.
What you consume at your desk returns to your body as weight!
"Many office workers prefer snacks more because they do not have the opportunity to eat regularly," said Örkçü and added, "However, sweet-salty high-calorie foods consumed at the desk cause excessive energy overload to our body and you do not even realize that you are gaining weight. Until an old outfit becomes too tight for you. Instead of sweet, salty and high-calorie fatty snacks, you should eat the right and healthy foods that will keep you vigorous and full all day long. Keep snacks such as dried fruit, nuts, almonds, whole wheat breadsticks, milk in your drawer for snacking in between. These are intermittent meals that speed up our metabolism and prevent us from getting too hungry and eating too much at the next main meal. Snack on these every 2-3 hours," he said. Nutrition and Diet Specialist Özden Örkçü listed the healthy eating recommendations as follows:
Pay attention to dry cake consumption at meetings: Office treats should also consist of smaller portions and healthy options. Fresh or dried fruits can be preferred instead of pastry products such as cakes and cookies for birthday celebrations or meeting treats.
Snacks should be selected from healthy foods: One of the most common mistakes is consuming snacks with unhealthy snacks during the day. Fresh and dried fruits, small sandwiches, nuts such as walnuts, almonds, hazelnuts, wafers, crackers and biscuits are much healthier and more nutritious than foods consisting only of fat, sugar and flour.
"Balance your sleep at night: A healthy sleep brings with it a healthy body. If you don't get a good night's sleep, you will be tired during the day and overindulge in energizing foods, coffee and tea.
Reduce the amount of tea and coffee: If you prefer biscuits and cakes as snacks with your tea/coffee during the day, you will need to reduce the amount of tea/coffee you drink during the day to get away from these foods. Take care not to consume caloric, sugary drinks. Take a pitcher on your desk and drink plenty of water. Consume fennel to reduce stress and sage and linden for your immune system.
Water consumption should not be neglected: Daily fluid needs should not only be met with drinks such as tea and coffee, but you should also take care to drink 'water'. If you have difficulty drinking water, you can prepare flavored waters using aromatic spices such as fresh mint, parsley, lemon, fresh ginger, cinnamon stick, cloves. Water is a basic drink that every individual should consume during the day. Doctors and experts recommend drinking at least 8-10 glasses of water a day, but this may vary depending on the person. It is also one of the indispensable drinks of the diet process. You should definitely keep a bottle of water on your desk and consume water throughout the day. Drinking water suddenly will give you a feeling of bloating before a meal and this will disrupt your meal. However, consuming water at regular intervals will be healthier for you and will suppress your need for other drinks. If you drink a lot of coffee and tea, this can also kill your desire to drink water. Therefore, the first thing that comes to your mind when you want to drink something is water.
Always do sports: When you need something at work, get up from the desk to get it yourself. You'll be able to also use this to help make your own personalized essay. This can be a great way to get the most out of your time and energy, and it's also a great way to get the most out of your time and energy. The most important thing is to make sure that you've got a good and also safe and sound and also safe and sound diet regimen."
