Samuel Atta Tonyemevor, a dietitian, has emphasized the critical role of a well-balanced diet in supporting energy levels, cognitive function, and weight management, particularly for desk workers facing unique health challenges.

In a recent discussion on "Time with the Dietitian," organized by the KNUST Wellness Centre, Mr. Tonyemevor stressed the importance of breakfast for workplace productivity. "Skipping breakfast can lead to mid-morning energy crashes, poor concentration, and overeating later in the day," he explained, advising against skipping this crucial meal, which negatively impacts physical and mental performance.

Mr. Tonyemevor also debunked the myth that fiber is only beneficial for individuals with specific health conditions. "Fiber is for everyone," he said. "It improves digestion, prevents constipation, regulates blood sugar levels, reduces cholesterol, and helps maintain a healthy weight."

For desk workers, he recommended healthy snacking to maintain stable blood sugar levels, prevent overeating during main meals, and boost mental alertness. He cautioned against sugary snacks like doughnuts, pastries, and candies, as well as highly processed snacks and sugary beverages, which should be reduced or avoided.

Mr. Tonyemevor highlighted the importance of bioactive compounds; naturally occurring molecules found in plants, animals, and microorganisms that have beneficial effects on human health. Examples include polyphenols, flavonoids, carotenoids, omega-3 fatty acids, probiotics, and prebiotics.

He also underscored the significance of staying hydrated. "Dehydration can lead to fatigue, headaches, and reduced cognitive performance," he warned. "Hydration is key. Make sure it’s at the optimum level."

Desk-friendly movements 

To combat the sedentary lifestyle often associated with desk jobs, Mr. Tonyemevor encouraged incorporating desk-friendly movements, such as standing, stretching, taking short walks during breaks, and using staircases. These small changes, he said, can significantly improve overall health.

Regarding meal preparation, the nutritionist advised cooking in bulk to reduce reliance on unhealthy vendor foods. "The vendor is there for profit, not for health," he noted. He recommended storing meals in airtight containers to maintain freshness and opting for healthy snacks like tiger nuts, groundnuts, and dried fruits instead of sugary or processed alternatives.

Timing matters

Mr. Tonyemevor also cautioned against eating late at night, particularly for desk workers. "The least time to eat before sleeping should be 5 pm," he advised, adding that engaging in some physical activity before bed can further support digestion and overall health.

The nutritionist also addressed misconceptions about weight loss, explaining that while fat may disappear during weight loss, fat cells remain and can release lipids into inappropriate areas if not managed properly. This, he warned, can lead to serious health conditions such as heart disease, diabetes, and certain cancers.