Work-Eat Balance: 5 Ways to Maintain Healthy Eating for Office Workers
The lives of most office workers require sitting in front of a computer for 8-9 hours without much movement. Many of you may not pay attention to what you eat, focusing on easy-to-find, convenient food, such as fast food or fried food. If you don’t take care of yourself and plan your diet regularly, you may develop serious illnesses in the future, such as obesity, diabetes, high cholesterol, high blood pressure, or osteoporosis. In this article, we will introduce 5 ways to maintain a healthy diet even if you sit in an office all day.
1. Set aside time to prepare your own breakfast.
Many office workers tend to skip breakfast, whether due to time constraints or whatever. However, I believe that many of you already know that breakfast is an important meal that helps you work better. Buying a lunch box sold along the BTS or at a market near the office in the morning may be convenient but not very healthy.
▶ Easy healthy food menus that you can prepare yourself include boiled eggs, whole wheat bread, fresh milk, soy milk, bananas, nuts, or ready-to-eat chicken breast. Or if you don’t have time to prepare your own food, you can buy salad rolls or clean lunch boxes instead. Nowadays, there are many more health food stores selling them.
2. Eat snacks during the day.
Many people may think that snacks are unnecessary because they may make you fat. But in fact, snacks are an important meal that will help เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย increase the body’s metabolism and give you energy to work more fully and not be hungry while working. There should be two snacks between lunch and dinner. But that doesn’t mean you can eat bubble milk tea, donuts, or croissants as snacks. You should choose to eat healthy things.
▶ Recommended snacks include fresh fruits, dried fruits, nuts, fresh milk, yogurt, or even crispy cereals/grain bars. There are many to choose from at convenience stores. If you want to add more deliciousness and freshness, we recommend peeling fruits and putting them in a container and refrigerating them to eat as a snack while working to boost your body’s energy.
3. Lunch must contain a variety of nutrients.
No matter how busy you are with work, you should set aside time to eat lunch on time. Many people may be accustomed to eating pork leg rice, chicken rice, or fried chicken/fried pork, including other greasy fried foods because they are easy to find in restaurants or on the side of the road. However, it is better to choose to eat clean food and a variety of nutrients for good health.
▶ Recommended lunches include clean foods such as boiled, grilled, or roasted foods instead. Focus on fish or lean meats, but don’t forget green vegetables in your meals or even yogurt for complete nutrition. Choose to eat brown rice instead of white rice and whole wheat bread instead of white bread.
4. Switch from tea/coffee to fruit juice.
he favorite beverages of office workers are probably tea, coffee, or sweet drinks like bubble milk tea. But did you know that when we drink beverages with caffeine, it causes the body to become dehydrated and also blocks the absorption of iron? Moreover, consuming a lot of caffeine can cause kidney stones.
▶ Recommendations: Reduce the amount of tea and coffee per day from 3 cups to 1-2 cups per day. Switch to making your own infused water by soaking your favorite fruits in a pitcher of plain water, such as lemon, apple, pineapple, pomegranate, orange, kiwi, or vegetables. Get both freshness and vitamins from vegetables and fruits.
5. Drink plenty of water to boost your metabolism.
Many of you have probably heard the phrase for the eighty thousandth time that drinking plenty of water is good for the body. Even though we know that, we may accidentally neglect to drink water every day. Drinking enough water every day will help increase the body’s metabolism, increase skin moisture, and help with the digestive system.
▶ Increase your water intake to be more refreshing and easier to drink by squeezing lemon to add flavor and excitement to your body. The recommended amount of water you drink per day is 2.5 – 3 liters, or the equivalent of 2 large bottles of water.