Foods You Need if You Have A Sedentary Job

If you lead a sedentary lifestyle, it's a good idea to eat a varied diet that's low in fat and high in fiber.
Foods You Need if You Have A Sedentary Job
Elisa Morales Lupayante

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Written by Lorena González

Last update: 25 July, 2022

The daily decisions you make about your nutrition regarding what to eat for lunch and dinner have a direct impact on your health.

You can repetitively choose to eat high fat and animal protein diets that can cause diseases such as cancer, cardiovascular and cerebrovascular conditions, and obesity. Or, you could choose a varied low fat and high fiber diet.

Scientific evidence shows there is relationship between your health and a balanced diet. That’s why it’s nice to know more about healthy foods other than just their nutritional value.

Additionally, you should consider how harmful a sedentary lifestyle is to your health. Unhealthy snacks and sitting for long periods in front of a computer are factors that – – sooner or later – – affect your health.

You should include these foods in your diet

1. Beneficial Foods For Your Eyesight


Foods that contain Omega 3 amino acids, lutein, zinc, and vitamins A, C, and E can help protect your eyes’ health. Try eating leafy green vegetables like lettuce, spinach, and cabbage.

Foods such as eggs, citrus fruits, berries, nuts, seeds, and oily fish like salmon, tuna, mackerel, and trout are also recommended. Cereals and yeast are excellent for your vision. They contain vitamin B which helps prevent the loss of vision.

Citrus fruit are also great for your vision. They are high in vitamin C, which produce collagen in the muscles around the eyes.

2. Foods that strengthen your immune system

Office environments are a perfect breeding ground for bacteria and viruses. Therefore, it is no surprise if someone with a cold can infects the people around him/her.

To prevent this from happening, make sure to eat foods that strengthen your immune system. For example citrus fruit, red peppers, broccoli, garlic, ginger, kiwi, and papayas will help your body fight against viruses.

You could also choose yogurt as a snack. The probiotics in yogurt are healthy bacteria that help keep your intestinal tract free of disease causing germs.

They also help increase certain T cells. You can boost your immunity by eating just one 200 ml cup per day.

3. Foods that strengthen your metabolism


Your metabolism determines how quickly you burn calories. Its speed can be estimated by several factors such as age, sex, genetics, and lifestyle.

The better your metabolism is, the more calories you burn. This is especially important for those who spend most of their work day seated at desk inside an office.

As a result, consuming seaweed, coffee, tea, legumes, lean meat,  and spices like ginger, cayenne pepper, and cardamom will maintain your metabolism stable. Also, these foods can help you stay at an ideal weight.

Remember that if you eat very little, your metabolism will slow down in order to burn less calories throughout the day.

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4. Helpful Foods for Your Brain

The brain is every human being’s main tool. A healthy diet is equally important for every organ in your body as it is for your physical health.

Eat oily fish like salmon and trout, blueberries, nuts, and seeds for your gray matter to function well and to slow down agingAlso, be sure to include high fiber foods like oatmeal, whole wheat bread, brown rice, pomegranate juice, and dark chocolate in your diet.

5. Helpful Foods For Your Digestive System

Healthy Food

Having a sedentary job for 10 years or longer doubles your risk of developing colon cancer. To prevent this from happening, exercise regularly and eat healthy.Your diet should include fruits like apples and pears, and vegetables like onions, asparagus, and garlic.

Make sure to also eat legumes like peas, soybean, lentils, wheat and wheat products, rye, and barley. You should also eat dried fruit and dairy products such as milk, cheese, ice cream, and yogurt. Finally, it’s recommended that you lower your consumption of red and processed meat, because they can increase your risks of developing cancer.


This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.