Energy needs throughout the day depend on various factors, including: the type of work I do, physical activity, body weight management, etc.
Focusing on the type of work we do, we’re going to talk about three different groups:
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Sedentary workplace – where the majority of the work is done sitting down.
Energy needs are lower, so we should reduce the portion of the plate occupied by the Cereals and derivatives and tubers group, and focus more on the vegetables group, which can be eaten raw or cooked according to your preferences. -
Mixed workstation – Where work is carried out alternately between periods of sitting and periods of standing or moving.
In this type of post, where there is a greater energy expenditure, the dish should consist of:
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50% – of the plate is taken up by vegetables, which can be served raw (salads) or cooked, with many different combinations possible.
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25% of the plate should be made up of meat, fish or eggs, on alternate days.
Eggs can be served at the same time or as the only source of protein.
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25% Rice, pasta or potatoes, every other day, varying the cooking method.
Legumes (beans, chickpeas, etc.) can be used instead.
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Active workstations – where the work is done standing up or moving around all the time.
This is the group that requires the highest energy intake.
Therefore, you can increase the portion of cereals, dairy products and tubers or enrich your plate with legumes (beans, lentils, chickpeas, among others), which are an excellent source of energy as well as fiber.
As far as the protein component is concerned, it should consist of 120g of meat or fish free from skin, bones and bones or two whole eggs.
If you eat a vegetarian diet, this portion can be made up of legumes or alternatives such as soy, seitan, tofu, among others.
Remember: in any of the plating options, you should complete your meal with a vegetable soup, preferably at the beginning.
The drink of choice should always be water and, if you wish, you can finish with a piece of fruit, which can be included or not depending on your satiety.
Watch the video with our nutritionist, Dr. Margarida Pimentel, here.
Read also: Mental health and food: how do they relate?
