Due to the pandemic, many people have shifted to working from home, often leading to a more sedentary lifestyle and increased consumption of comfort foods. To help maintain a healthy diet, this article recommends the following foods to include and limit.

Foods to Prefer

  • Seasonal fruits and vegetables: Consume at least 5 portions of fresh, seasonal fruits and vegetables daily. In the spring, opt for products rich in vitamins and minerals, which can boost the immune system. Recommended fruits include citrus fruits, bananas, kiwis, apples, pears, and the first strawberries. Recommended vegetables include agretti, asparagus, beets, chard, broccoli, cardoons, artichokes, cauliflower, Brussels sprouts, red cabbage, chicory, turnip greens, radishes, snow peas, and Jerusalem artichokes.
  • Whole grains: Consume 1-2 servings daily of rice (brown, venus, basmati), wheat, oats, spelt, barley, buckwheat, millet, amaranth, and other grains. These can be eaten in various formats, such as pasta or bread, or cooked as one-dish meals with vegetables and legumes.
  • Plant-based protein: Legumes such as beans, chickpeas, peas, fava beans, soybeans, and lentils are excellent protein sources when associated with whole grains, which also provide vitamins and minerals. Milk and dairy products also provide protein, but it is best to choose reduced-fat options. Meat (preferably white and lean) and eggs should be consumed a couple of times a week, while fish (rich in omega-3) can be eaten 3-4 times a week.
  • Nuts and seeds: In small quantities (1 serving of 20-30 grams), nuts can be consumed as snacks to provide “good” fats, vitamins, fiber, and minerals. Seeds such as pumpkin, flax, chia, sunflower, and sesame can be added to vegetables or yogurt.
  • Water: Drink 1.5-2 liters of water daily to stay hydrated and promote the elimination of waste substances. Choose the type of water based on individual needs, such as bicarbonate-rich, calcium-rich, or magnesium-rich.

Foods to Limit

  • Second servings: Eat a controlled portion of food to avoid overeating.
  • Sweets, especially industrial ones.
  • Sugary and carbonated drinks and alcoholic beverages.
  • Sausages and cold cuts.
  • Fatty cheeses.
  • Foods high in salt and hydrogenated vegetable fats (e.g., ready-made meals).
  • Refined carbohydrates (pasta, bread, potatoes, baked goods in general). Instead, choose whole-grain carbohydrates and cereals.

Additional Recommendations

  • Eat meals slowly and away from work-related activities, such as using a computer or attending business meetings.
  • Avoid large meals to prevent postprandial drowsiness.
  • Keep food, snacks, or drinks out of the workstation.
  • Get up from the workstation every 30 minutes to promote blood circulation.