You can often hear the sentence "I have gained a lot of weight since I started working!" in every environment. The precautions that can be taken and the things that can be done in this regard are actually quite simple and feasible. However, everyone's workplace conditions, working hours, commute time, type of vehicle used, and customer base they work with are very different from each other. For this reason, nutritional problems encountered in the workplace can vary widely and producing personalized solutions can only be achieved through face-to-face meetings. In addition, if you live in a big city and spend most of your day in a plaza where many people work, you may be experiencing similar problems and the consequences of these problems in your nutrition, which is one of the most important issues in your personal life, just like your colleagues. Even so, since everyone's metabolism is different, the degree to which they are affected or the body's flexibility in adapting to conditions will also be different.
Some common nutritional problems encountered in the office environment and the consequences of these problems are:
Being late due to traffic in the rush to get to work and starting the day without having breakfast.
Missing lunch time and not eating or eating at a very late hour due to work taking longer.
Not liking the food and menus of the contracted catering company or the person Eating by ordering fast food from outside as it does not appeal to the palate.
Consuming excess and poor quality calories due to the low quality of the food of the contracted catering company, the food being cooked with too much oil and the imbalance of calories.
Continuous tea-coffee type diuretic Losing a lot of water as a result of drinking (diuretic) liquids.
Drinking less water because it is forgotten due to workload or to suppress the need to go to the toilet.
Frequent decrease in blood sugar (hypoglycemia) because snacks are not consumed or main meals are skipped. Experiencing a feeling of hunger as a result.
Experiencing a feeling of hunger as a result of low blood sugar (hypoglycemia) due to skipping meals due to prolonged meetings.
Experiencing a rapid decrease in blood sugar (hypoglycemia) and a feeling of hunger as a result of inadequate and unbalanced eating at main meals.
Continuous Experiencing hypoglycemia, increased stomach acid and reflux problems as a result of consuming diuretic liquids such as tea and coffee.
Experiencing irritability, tremors, weakness, fatigue and constant headache as a result of low blood sugar.
Due to falling blood sugar, the body's carbohydrate (sugar) needs are met by biscuits, cakes, cookies, desserts, crackers, chips, chocolate, cake, pastry, etc. Trying to suppress it with doughy and sugary foods.
Always have chocolate, candies, cakes, biscuits, etc. in your desk drawer. storing food.
Snacking becomes a habit and psychological addiction as a result of offering something to each other during your break with your colleagues.
Skipping dinner or eating it very late due to extended work hours.
Evening Ingesting high calories by making wrong choices in food and/or snacking on high-calorie foods until bedtime.
Not being active due to office conditions and desk jobs, not finding time to exercise outside the office.
As a result of all this, WEIGHT GAIN, BODY CHANGE OF TYPE, REGIONAL (ABOME-HIPS) FAT
By identifying your problems in this way and increasing your awareness, we may have taken an important step towards a solution. Each problem is an issue that needs to be addressed and improved individually. By correcting just a few of these items, you can protect your health and increase your work efficiency in your office life. Moreover, if you cooperate harmoniously with your colleagues, you will produce a permanent solution for both yourself and your environment.
What we can do to solve the nutritional problems encountered in the office environment are as follows:
Start the day Never start without breakfast. At least drink a glass of milk or prepare a small sandwich before leaving the house. Choosing breakfast options such as toast, bagel-cheese, bagel-ayran, cheese sandwich.
Consuming snacks if you will miss your lunch or dinner time due to workload. Choosing fresh or dried fruit, toast, buttermilk, yoghurt, fruit yoghurt, ready-made soup, breadsticks or diet biscuits as snacks.
Eat the foods you will consume for your snack from home every day. Bring or keep the most durable ones in your drawer (dried apricots, plums, canned milk, diet biscuits, breadsticks, etc.). eating half of the food (Remember, you are inactive at the desk). If you have it on your menu, be sure to include soup, vegetables with olive oil, salad, yoghurt, etc. consuming helpful foods. Eating whole wheat or whole wheat bread.
If you have a choice, choosing the lowest calorie ones from the menu.
Choosing fruit or milk desserts instead of dessert. Choosing to have a snack in the afternoon rather than right after a meal.
Keeping a jug or water bottle on your table and drinking frequently from small glasses. Drinking 6-8 glasses of water in total, apart from tea and coffee.
Limiting tea and coffee consumption. Reduce its density. In addition, reduce the amount of sugar you consume.
Do not keep biscuits, cakes, cookies, desserts, crackers, chips, chocolate in your drawers.
If you have the opportunity to intervene in the meeting environment, fresh or dried fruits, diet biscuits, breadsticks, salty foods as treats. Suggesting cookies.
Learning exercises that you can do in the office environment by consulting an exercise consultant.
Preferring stairs instead of elevators.
Making wishes to company managers to encourage staff to take seminars on nutrition and/or exercise.
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