Healthy Diet for Office Workers

A healthy diet for office workers Having a healthy body and living productively is everyone's dream, including office workers who are overshadowed by many tasks and targets. However, high levels of busyness and stress, accompanied by a lack of physical activity and poor diet, make office workers vulnerable to health problems at a young age, such as obesity, diabetes, hypertension, and heart disease.

Busyness in the office often causes healthy eating patterns not to be a top priority, plus the availability of healthy food that is still minimal in the workplace environment. Finally, many office workers choose instant food, fast food, or any food provided it is practical and filling. In fact, eating patterns like this can cause the body to become susceptible to disease, which will eventually disrupt activities and reduce productivity. In addition, unhealthy eating patterns can also lead to problems with excess weight.

A healthy diet for office workers

Elements in a Healthy Diet

Applying a healthy lifestyle, including setting a healthy diet, is actually not difficult. We all know that healthy food contains various nutrients that are important for the body, but of course, the number and type still need to be adjusted to the needs. The body that gets enough nutrients can function optimally, allowing us to move well. This is certainly important for office workers who have high job demands.

In managing a healthy diet, you need to pay attention to the number, type, and schedule:


The amount of food consumed must be adjusted to the needs of the body. If the amount is excessive, it can cause obesity which will eventually increase the risk of various diseases.


Choose the type of food that is good. For simplicity, if there are healthier alternatives, then that's what you should choose. For example for carbohydrates, choose complex carbohydrates, such as rice or potatoes, rather than simple carbohydrates, such as wet cakes or pastries. As for fat intake, as much as possible do not from fried foods.


Adhere to meals. This is intended to maintain blood sugar stability, so as to avoid hunger outside of meals.

In addition to a healthy diet, stopping smoking and drinking alcoholic beverages, and controlling stress, can also make your body healthier.

Tips for a Healthy Diet for Office Workers

It's never too late to start something good. Change bad eating habits and start applying a healthy diet. The following are some tips on healthy eating for office workers:

1. Get used to breakfast

Get used to starting the day with breakfast, before starting the activity. Choose breakfast with balanced nutrition, which is enough protein, carbohydrates, fiber, and low in fat and sugar. An example of a good breakfast is rice with boiled eggs or omelet and vegetables. You can add tofu or tempeh. You can also have breakfast with whole wheat bread with eggs and lettuce. 

The narrow time in the morning causes office workers to sometimes skip breakfast time, or consume instant foods and foods that are not nutritionally balanced, namely foods that are high in carbohydrates, fats, and sugars, and lack protein and for example chicken porridge. If it is not possible to prepare breakfast by yourself, the way to work around this is to buy ready breakfast, then add protein to it, for example, eggs, tofu, or tempeh. Then, sufficient fiber intake by eating fruit.

2. Regular lunch and bring your own lunch

Bringing your own lunch for lunch does require extra effort. But by preparing your own lunch, we can measure the amount of food brought and determine the type of food. That way, the amount of food we eat is not affected by hunger, and the type of food is not affected by the temptations of the surrounding environment. Keep in mind, too, eat at regular meal times. By obeying the meal hours, you can avoid hunger and snack outside of meals.

3. Bring a healthy snack

Healthy snacks are needed between meals so that blood sugar levels are maintained, so you will not starve and overeat at the next meal. Healthy snacks in the form of foods with sugar, salt, and minimal fat, contain protein, and if possible, also contain fiber. Examples of healthy snacks are fruits or nuts.

4. Increase water intake

Sufficient fluid needs by drinking water regularly. Drink only water. Avoid drinking beverages that are added to sugar, both packaging drinks and other drinks that you intentionally add sugar to your taste.

5. Get used to dinner

Of course, it's important to close the day with dinner. Regular dinners can help the body sleep better at night. Even if you want to lose weight, keep eating enough with balanced nutrition, don't eat dinner at all.

6. Reduce the consumption of sweet drinks

Eating sweet drinks, especially during hot weather, is indeed refreshing. But did you know that excessive sugar intake is not good for the body and risks causing diabetes?

The recommended intake of sugar per day is 5% of daily calorie needs, or 20 grams (equivalent to 4 teaspoons). This includes sugar added to food and drinks. The easiest way to reduce the intake of sweet foods and drinks is to limit the consumption of packaged foods and beverages that generally contain added sugar. As much as possible, choose packaged foods or drinks with minimal sugar. If you want to add sweetness to your food or drink, use a low-calorie artificial sweetener, but keep the amount reasonable.

7. Reducing consumption of salty foods

High salt intake can cause high blood pressure or hypertension. The recommended salt intake is 2300 mg sodium (equivalent to 1 teaspoon of salt) per day. The easiest way to reduce salt intake is to avoid salted or preserved foods.

8.Sufficient fiber intake

Adequate fiber intake can help maintain a full feeling for longer, facilitate defecation, and reduce cholesterol levels. Fiber can be obtained from vegetables, fruit, and gelatin. Sufficient fiber intake by consuming at least 5 servings of vegetables and fruits every day. One serving of vegetables and fruit is equivalent to one small bowl.

As mentioned above, the type of work and high level of activity causes a lack of physical activity in office workers, which contributes to the occurrence of obesity. Physical activity is not just in the form of sports in the gym or sports in full costume. Daily activities that involve active body movements also include physical activity. Physical activity can be improved starting from simple things, for example not using an elevator when going up or down the floor, but using stairs. You can also walk to work, by parking a vehicle or getting off a public vehicle a little further from the office entrance.

There is no reason not to be able to live a healthy life. Office workers with a myriad of activities and time constraints can also apply a healthy lifestyle. If you want to stay productive, love and maintain your body's health.

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