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Organic nutrition for workers

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If you belong to the category of those who work long hours, it is very likely that you find it difficult to follow a balanced nutritional program. Your daily diet should aim at better managing stress at work, increasing the ability to concentrate, fighting fatigue and controlling hunger. Due to the increased needs in nutrients your diet should include foods rich in:

  • Vitamin C such as seasonal fruits and vegetables (Red/green peppers, orange, grapefruit, kiwis, broccoli, brussels sprouts, strawberries)
  • Fiber such as whole grain products, legumes and fruits
  • Magnesium such as nuts, green vegetables and fatty fish (green leafy vegetables, spinach, pumpkin seeds, yogurt or kefir, almonds, black beans, avocados, figs, banana, dark chocolate)
  • B vitamins such as nuts, meat, vegetables, eggs

It is necessary to consume frequent light meals, every 3-4 hours, so as not to "weigh down" the stomach, but to strengthen the body with energy.

Indicative,
Breakfast: Toast with turkey and kasseri and fruit
Snack: Organic cereal bar or a bun with organic fruit. A necessary meal, as it helps in your concentration and performance.
Noon: hearty sandwiches with yellow cheese or cottage cheese with turkey, olives and vegetables of your choice on wholemeal bread, or a ready salad with ingredients of your choice, such as organic green vegetables, corn, chicken fillet, olives and balsamic vinegar.
Snacks: a handful of nuts with dried fruits or fresh fruit or natural juice. To stimulate and to keep the feeling of satiety until late afternoon.
Dinner: Organic yogurt with fruit and honey.