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 ยูฟ่าเบท, we will introduce 4 ways to maintain a healthy diet even if you sit in an office all day.
Because breakfast is a very important meal, especially for office workers who have to manage their time well. They should have time in the morning to eat breakfast to help them get energy from nutrients. We can prepare whole wheat bread, soy milk, or bananas to eat in the morning before starting work.
- 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.
Eat lunch on time and have a variety. No matter how busy the day is, we must allocate time to eat on time for every meal. We must change our food selection behavior, avoid fried foods. And focus on foods that provide a variety of nutrients, including meat, vegetables, and fruits in one meal.
- 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.
Drink fruit juice instead of tea or coffee during the day. Of course, drinks are a must for office workers. Most of us choose tea or coffee, sweet drinks. But wouldn’t it be better if we tried fruit juice instead? In addition to getting refreshment, we also get vitamins from fruits.
- 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.
Increase your water intake to be more refreshing and easier to drink by squeezing lemon to add flavor and excitement to your body. The recommend amount of water you drink per day is 2.5 – 3 liters, or the equivalent of 2 large bottles of water.