“I’ve gained a lot of weight since I started working!” You can hear the phrase very often in every environment. The precautions that can be taken and the things that can be done in this bet are actually quite easy and applicable. However, everyone’s workplace conditions, working hours, commute time, type of vehicle used, and customer base are very different from each other. For this reason, the nutritional problems encountered in the workplace environment can vary widely, and it can only be achieved through face-to-face interviews. In addition, if you live in a big city and spend most of your day in a plaza where many people work, just like your colleagues, you are experiencing problems with your nutrition, which is one of the most precious issues of your personal life, and the consequences of these problems. Even so, since everyone’s metabolism is different from each other, the degree of influence or the flexibility of the body while adapting to the conditions will also be different.
Some common nutritional problems encountered in the office environment and the consequences of these problems are as follows:
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 very late due to prolongation of work.
To be fed by ordering fast-food from outside as a result of not liking the meals and menus of the agreed catering company or not appealing to the person’s taste.
Consuming excess and poor quality calories due to the low quality of the food of the contracted catering company, the cooking of the food with high fat and the disorder of calorie stability.
Losing too much water as a result of always taking tea-coffee type diuretic (diuretic) fluids.
Drinking less water because it is forgotten due to workload or to suppress the need to go to the toilet.
Experiencing a feeling of hunger as a result of frequent low blood sugar (hypoglycemia) because the middle meal is not consumed or the main meals are skipped.
Experiencing hunger as a result of low blood sugar (hypoglycemia) due to skipping meals due to prolonged meetings.
Rapid decrease in blood sugar (hypoglycemia) and feeling of hunger as a result of eating insufficient and unstable meals at main meals.
Experiencing hypoglycemia, increased stomach acid and reflux problems as a result of always taking diuretic (diuretic) fluids such as tea and coffee.
As a result of low blood sugar, finitude, tremor, weakness, feeling of tiredness and always experiencing headache.
Due to the falling blood sugar, the body’s carbohydrate (sugar) need is met with biscuits, cakes, cookies, sweets, crackers, chips, chocolate, cake, pastry, etc. trying to suppress it with doughy and sugary foods.
There is always chocolate, candy, cake, biscuit, etc. in your drawer on your desk. to store food.
Snacking becomes a habit and a spiritual addiction as a result of offering something to each other during your break with your colleagues.
Skipping dinner or eating very late because of the extended rush hour.
Getting high calories by making wrong choices at dinner and/or snacking on high-calorie foods until bedtime.
Not being able to move due to office conditions and desk jobs, not having time to train outside the office.
As a result of all these, we may have taken a valuable step on the way to analysis by identifying your problems in this way and raising your awareness. Each problem is an issue that needs to be handled individually and beautified. Even by correcting only a few of these elements, you will protect your health in your office life and increase your work efficiency. Moreover, if you cooperate in harmony with your colleagues, you will produce a permanent solution for both yourself and your surroundings.
The following are the things we can do to solve the nutritional problems encountered in the office environment:
Not to start the day with no breakfast. Drinking a glass of milk or preparing a small sandwich at least before leaving the house. Preferring breakfast options such as toast, bagel-cheese, bagel-ayran, cheese sandwich.
Consuming a middle meal if your lunch or dinner time will be missed due to workload. Prefer fresh or dried fruit, toast, ayran, yoghurt, fruit yoghurt, instant soup, crackers or diet biscuits as a middle meal.
Bring the foods that you will consume in your middle meal from your home every day or keep the best ones in your drawer (dried apricots, plums, cans of milk, diet biscuits, breadcrumbs, etc.).
Fried potatoes, mash, rice, pasta, pastry, etc., served as a side dish alongside the main course at lunch. Eating half of the food (Remember, you are inactive at the desk). If you have it on your menu, definitely soup, vegetables with olive oil, salad, yoghurt, etc. consuming supplementary foods. Eating wholemeal or whole wheat bread.
If there is an opportunity to choose, to choose the ones with the lowest calories from the menu.
Preferring fruit or milk desserts instead of desserts. Prefer afternoon as a middle meal rather than after a quick meal.
Keeping a pitcher or water bottle on your desk and drinking from small glasses often. Drinking 6-8 glasses of water in total, apart from tea and coffee.
Limiting tea and coffee consumption. reduce its density. Along with these, reducing the amount of sugar you consume.
Not to keep biscuits, cakes, cookies, sweets, crackers, chips, chocolate in your drawers.
If you have the opportunity to intervene in the meeting environment, to offer fresh or dried fruit, diet biscuits, rusks, salty cookies as a treat.
To learn exercises that you can do in the office environment by consulting a training consultant.
Preferring stairs instead of elevator.
Making wishes to company managers to encourage them to take seminars for the worker on nutrition and/or training issues.
