English
One of the keys to maintaining our ideal weight is to eat an adequate diet according to the physical activity that we perform daily. That is why those who work seated all day should not eat the same as those who are constantly on the go.
Our body is constantly burning calories just from being alive. To function and fulfill our daily tasks, it is necessary to have a good diet. This allows the body to have the energy and nutrients necessary to prevent diseases and keep us in optimal conditions, without falling into excesses.
For this reason we must be careful with the way we eat. Overweight and obesity are related both to the quality of the food we consume every day, as well as to the quantities and choices we make. In addition, we must take into account our levels of physical activity and demands at work.
So that you can maintain a healthier diet, we give you some recommendations according to the level of physical work that you can have on a daily basis, so that you can make more informed decisions, thinking about your health and well-being.
Recommendations for active workers
Those who carry out tasks that involve constant physical effort, must take care of consuming an adequate amount of calories that allows them to carry out their tasks with sufficient energy throughout the day. For this, meals such as breakfast and lunch are essential, but it is also important to add small snacks that avoid fatigue.
Other ways to watch your diet include:
• In the different meals of the day, include controlled portions (1 cup or ¾) of slow assimilation carbohydrates (such as brown rice, whole wheat bread, whole wheat pasta, legumes, vegetables, among others) since these deliver
feeling full for longer and being slowly absorbed, our body will have energy throughout the day.
• Include protein servings in meals to help your muscles recover quickly.
• Those who work outdoors, should also include foods high in nutrients such as beta-carotene and vitamins C, E and A; since they participate in the process of cellular regeneration. Some recommended foods are squash, carrots, oranges, and spinach.
• By being in constant movement, our body loses water and begins to dehydrate. For this reason, you must maintain a constant consumption of liquids, even when you do not feel thirsty.
Food for those who have a sedentary job
Those who work in administrative profile work more sedentary and spend most of the day sitting or standing, so that their work involves low physical activity.
In these cases the recommendation is to eat a balanced and balanced diet. A good example is the Mediterranean diet, in which the consumption of fresh fruits and vegetables, various proteins and whole grains is privileged. Some of the recommendations to put this diet into practice are:
• Favor the consumption of fruits and vegetables high in fiber. To achieve a feeling of satiety you can accompany your meals with large portions of green vegetables, such as lettuce, spinach, arugula, watercress, celery, among others.
• Change rice, bread and traditional dough or pasta for their wholegrain versions, as they contain more fiber and more nutrients than those made from refined flours.
• Incorporate the consumption of low-fat dairy products into your day to day, as they are a good source of calcium, protein, vitamins and minerals.
• Increase your weekly intake of legumes, they are a versatile food, full of nutrients and a good source of protein, becoming a healthy alternative to meat.
• Limit the consumption of foods with added sugar, such as drinks, desserts and sweets.
• Remember to stay hydrated, favor the consumption of water over sugary or high caffeine drinks.
• Try to take breaks to walk or move during your workday, so you can break with the routine and avoid total inactivity of our body.
When we work at night
Those workers who work rotating shifts, especially at night, must make an effort to adapt to a special schedule, which even goes against the normal circadian rhythm.
Our body responds to these rhythms, since it naturally understands that during the day it must be fully functional and at night it must rest and not vice versa.
Some dietary considerations for those who work rotating shifts include:
• Maintain a light diet, low in fat and highly seasoned foods. During the night our digestion slows down.
• Try to eat every four hours, including fruits and dairy in snacks.
• Limit the consumption of coffee to 2 or 3 cups, since in excess it can cause heartburn and other gastric problems.
• Hydrate yourself by consuming water or sugar-free juices; this way you can also prevent fatigue and possible accidents.
Remember that these food suggestions can have positive effects on our body if they are combined with physical exercise, at least 30 minutes a day and 5 times a week.
Source: ACHS