Nutrition and Diet for Employees

Nutrition and Diet for Employees

Nutrition and Diet for Employees

Many people work and cannot take care of their health while working. Whether it is diet or other health problems, low back pain often occurs to employees. We have given you information about low back pain before, you can reach him by searching on our site. We will give you information about nutrition now.

Most of us complain about not getting the right diet while working. The biggest culprit of overweight is often cited as long working hours. However, it is possible to get rid of excess weight instead of eating right and gaining weight while working .

Take care not to be still

One of the biggest reasons for the increase in the prevalence of obesity in recent years is the decrease in exercise habits and daily movements. With the development of technology, the time we spend at our desk is increasing, especially in our workplaces. Experts state that the incidence of obesity is increasing day by day, especially in office workers who spend long working hours at their desk. The main reasons are sitting at a desk for a long time, snacking on snacks in between, making lunch at the table with a fast food-style fatty and calorie-rich menu, constantly consuming tea, coffee, soft drinks instead of water at the table, snacks in the office. absenteeism, frequent and long hours of meetings, and skipping or skipping main meals can be counted as many reasons.

Precautions To Be Taken

If possible, do not order your lunch by phone. By going to a nearby restaurant, we increase our movement during lunch time.

If we cannot go out of the office for lunch, let's make sure that the meals we give on the phone do not contain high fat and calories. Let's choose the menus in the style of whole wheat sandwiches, tuna salad, grilled meatball salad, and wholemeal toast buttermilk. Pizza, burger-style meals are both high-calorie and reduce your work efficiency in the afternoon.

Move your shoulders, arms and legs every 15 minutes. If possible, apply the exercises that can be done in the office several times a day.

Instead of drinking tea, coffee and soft drinks, get a stylish jug on your table and drink plenty of water. Instead of tea and coffee, choose herbal teas. You can drink fennel as it reduces stress, and sage, linden for your immune system.

When things like paperwork, etc. are necessary, get up from the table and pick them up or tell your friend the things you will do on the phone by getting up from the table. Such movements will increase the energy you spend during the day.

When you come and go to work, use the service, not your private car, and get in and out of your home 2-3 stops before the service. Such walks for 15-20 minutes will increase our daily exercise.

Put dried apricot, fig, gray, wholemeal biscuits, walnuts, hazelnuts in your drawer with non-perishable and odor-free foods. They are snacks that accelerate your metabolism and prevent us from eating too much at the next main meal; Therefore, keep these foods at hand and snack on these foods every 3-4 hours.

If it is not possible to eat something to eat during the meeting or in the office, you can choose decaffeinated coffee made from whole milk as a snack.

If your lunch is served in the company, choose light and low-calorie meals instead of carbohydrate, heavy foods. Especially a salad and a food containing protein will keep you full for a long time, prevent you from snacking and make you work more efficiently in the afternoon.

Avoid foods with high glycemic index, which increase blood sugar rapidly at lunch, for example, choose bulgur pilaf instead of pasta, and bran bread instead of white bread.

Do not consume desserts, especially desserts with dough. If you want a sweet meal, get past your dessert cravings with 1-2 biscuits or fruit-style foods.

Sample Menu for Office Workers

A healthy diet menu that can be applied by office workers from Diet Department experts ...

Breakfast: 1 whole wheat toast + herbal tea or 6-7 spoons of wheat flakes + 1 glass of milk + 2 walnuts

Snack: 3 dried apricots

Lunch: 100 gr grilled meat / chicken / fish 1 teaspoon seasonal salad with olive oil 2-3 spoonfuls of vegetable meal with olive oil 1-2 slices of bran bread or 1 teaspoon of olive oil tuna / chicken or cheese salad or 2 portions of fruit + 1 bowl of yogurt or whole wheat sandwich with tuna / cheese / chicken + buttermilk

Snack: 1-2 servings of fruit or 3-4 whole wheat biscuits + 1 slice of cheese or 1/2 bagel + ayran or 1 whole wheat toast or 1 glass of milk + 1-2 grisini

Dinner: 1 plate vegetable meal or legumes meal or sautéed meat with vegetables 4-5 spoons of bulgur pilaf or 1 slice of bran bread and plenty of salad 1 bowl of yogurt

Night Snack: 1-2 servings of fruit