Many of us lead a lifestyle that requires long hours of sitting, whether at the office or at home. While a sedentary routine is often difficult to change radically, the good news is that we have full control over what we eat.
It’s not about drastic restrictions, but about making more conscious choices. The Montasio Consortium relies on nutritional guidelines developed in collaboration with industry experts to guide you in discovering a balanced and enjoyable diet, showing how a high-quality PDO cheese can be integrated into a healthy eating plan.
Essential Nutrients You Should Never Miss
Prioritize complex carbohydrates rich in fiber, such as whole grains. These foods help prevent sudden spikes in blood sugar, which can cause cravings, and help maintain steady energy levels. Portion control, however, remains important to avoid excess intake.
Even without intense physical activity, your body still needs high-quality proteins to maintain muscle mass and support overall health. Proteins also promote a lasting sense of fullness, acting as a natural safeguard against hunger spikes.
When it comes to fats, the key is their source. While saturated fats should be limited, “good” fats — unsaturated and omega-3 — are essential for cell function and cardiovascular health.
Finally, don’t forget vitamins and minerals, abundantly supplied by fruits and vegetables. These micronutrients regulate metabolic processes, while calcium plays a crucial role in maintaining bone strength, which can otherwise weaken in the absence of regular physical activity.
The Nutrition Plan for Sedentary Women
The plan designed for adult sedentary women provides about 2,000 kcal per day and serves as a model for a healthy, varied, and sustainable diet. The daily menu includes five meals (breakfast, snack, lunch, afternoon snack, and dinner) with a balanced macronutrient distribution: 20% protein, 27% fat, and 49% carbohydrates.
Protein sources include fish, white meat, legumes, and dairy products — among which Montasio PDO cheese stands out. Fats come mainly from extra virgin olive oil, and carbohydrates are supplied through whole grains, fruits, and vegetables to ensure sufficient fiber intake.
In the proposed menu, Montasio cheese is featured in two moments of the day:
– Breakfast: whole-grain bread, orange or citrus marmalade, low-fat yogurt (fruit, unsweetened), and nuts
– Mid-morning snack: whole-grain crackers
– Lunch: turkey breast, basmati rice, red radicchio, extra virgin olive oil, whole-grain bread
– Afternoon snack: sweet ravioli with apples, Montasio cheese, and raisins
– Dinner: trout cloud with chives and Montasio fondue, rye-wheat bread, spinach, extra virgin olive oil, pear
The Nutrition Plan for Sedentary Men
For adult sedentary men, daily energy needs are slightly higher — around 2,400 kcal per day, with the following macronutrient distribution: 15% protein, 32% fat, and 48% carbohydrates.
This plan features simple, nutritious recipes, ideal for those with demanding work schedules who still want to maintain a balanced and enjoyable diet. Montasio cheese is included as a functional element in main meals, such as risotto with peas, Montasio, and radishes, or spinach and Montasio flan, alternating between different aging levels to adjust both flavor and fat content.
The information in this article is intended for educational and informational purposes only. It is not a substitute for professional medical advice or guidance. For a personalized dietary plan suited to your specific needs, health status, or medical conditions, always consult your physician or a qualified nutritionist/dietitian.
