Nutritional Advice for Office Workers

Due to working at a desk all day, insufficient physical activity, intense work tempo and stressful lifestyle can negatively affect the health of office workers. In addition, Anadolu Health Center Nutrition and Diet Specialist Başak İnsel Aydın, who stated that racing with the time brought by modern life, easily accessible packaged foods, foods that can be cooked and consumed quickly, as well as high-calorie beverages are in the lives of office workers, said, “There are good companies in the establishments that provide catering services to their employees. Consumption of unplanned and calorie-rich menus can both cause health problems and adversely affect work performance. In addition to these, obesity, insulin resistance-diabetes, high cholesterol, fat around the waist, hypertension, musculoskeletal system diseases, other vitamin and mineral deficiencies, especially Vitamin D, can be seen in office workers.

Anadolu Health Center Nutrition and Diet Specialist Başak İnsel Aydın made 20 suggestions to office workers and warned that "If you answer no to more than 10 of the following statements, you have nutrition and sports habits that you need to correct in your life."

• My daily water consumption exceeds 30 ml per kilo (kg*30 ml).
• I don't start the day without breakfast.
• For breakfast, I mostly prefer toast made with whole grain bread, oat-fruit mixes instead of high-fat and caloric choices such as pastry and pastry.
• I consume an average of 5 servings of vegetables and fruits a day.
• Since I work hard with overtime hours, I try to make my 3 main meals a day regularly.
• By making regular snacks instead of snacking frequently, I balance the blood sugar and control the hunger mechanism until the next meal.
• After lunch, I do not experience problems such as fatigue or sleepiness.
• I try to provide saturation by adding salad and yogurt in appropriate portions to my meals.
• For snacks, I keep fresh and dried fruits and nuts in my office drawer instead of packaged foods.
• My daily tea and coffee consumption does not exceed 5 cups.
• I stay away from sugar and added cream in my tea and coffee consumption.
• I consume herbal teas regularly in my daily life because of their positive effects on our immune system.
• I mostly stay away from empty energy sources such as cookies, cakes, sorbet, which are often consumed in meetings or celebrations in the office.
• I avoid adding additional salt to food at meals.
• I benefit from the metabolism-boosting effect of spices.
• I don't do snacks. I eat food slowly, with awareness.
• I stay away from sugary and carbonated drinks.
• I don't stay inactive for more than 2 hours in the office, I get up as much as possible, I relax my skeletal system by walking around, I use the stairs instead of the elevator.
• I do stretches while sitting.
• During the transportation to the workplace, I create opportunities for myself to walk on the way back or arrival.