StBeing on a diet after returning from vacation can be easier if face-to-face work alternates with smart working. In fact, at home focus on the quality of meals it’s much easier than in the office. In this way, perhaps, it will be possible to eliminate more quickly and in a healthier way a few extra kilos that have returned to the city with us after the holidays. But what are the precautions to follow why doesn’t working from home turn out to be an attack on the line? We asked the expert.
Diet: yes to fruit and vegetables
«It is important that the diet is as balanced as possible, with all nutrients necessary for the well-being of the organism and without exaggerating with fats and industrial foods. Let’s remember to consume at least 5 portions of fresh and seasonal fruit and vegetables per day. In September there are still aubergines, tomatoes, peppers and courgettes and pumpkin makes its appearance. All tasty and healthy. Among the fruit, yes to watermelon, apples, melons, blueberries, blackberries, pears and peaches. Instead, be careful not to go overboard with figs and grapes, which are among the sugariest fruits», explains la Doctor Elisabetta Macorsininutritionist biologist of Humanitas Medical Care – Humanitas Mater Domini Hospital.
Proteins: which ones to choose
«When you choose the meat, better to prefer the white and lean one. Yes at eggwhich should be eaten a couple of times a week. Excellent the fishrich in omega 3, even 3 or 4 times per week. When they are brought to the table dairy products and cheeses it is good to choose those with reduced fat content. Well too vegetable proteins of legumes. In this case, however, those suffering from colitis or irritable bowel should be careful. The fibers that legumes are rich in, in fact, can easily ferment in the intestine, producing gases that can cause some discomfort », warns the expert.
Cereals: better if wholemeal
«On a balanced diet cereals must not be missing, preferably wholemeal. I recommend consuming 2 servings a day. Among all those available, rice, in the wholemeal, venere or basmati varieties, has a low glycemic index. Well too oats, spelt, barley, buckwheat, millet and amaranth. They can be cooked with legumes and vegetables, giving life to tasty soupsor they can be eaten in different formats, even as bread or pasta», suggests Dr. Macrosini.
Water: never stay dehydrated
«Especially if the temperatures are still high, it’s good drink at least 2 liters of water a day. This is crucial not only for staying hydrated, while also avoiding possible cramps, tiredness and other dangerous symptoms of dehydrationbut also to encourage theelimination of waste substances. I usually recommend plain water but in summer or with high temperatures, who suffers from low blood pressure can opt for the effervescent onesricher in mineral salts. In general, in the panorama of waters on the market, I advise everyone to choose the type that best suits their needs», continues the expert.
Smart working: the risks for the line
“Must do be careful that the food does not become a consolation to cope with the boredom that often accompanies smart working. In the office, confrontation with colleagues and the absence of downtime will ensure that you don’t focus on comfort food. Furthermore, it will be avoided to eat after hours or to allow oneself an encore or excessive portions. There will simply be no time. At home, however, these risks are added to the sedentary lifestyle. Those who go to the office may travel on foot or in any case cover part of the journey by walking. Those who stay at home will certainly see their pedometer almost at 0. That’s why it’s even more important pay attention to the quantity and quality of your meals», concludes Dr. Macorsini.
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