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Healthy Eating Patterns for Office Workers

Having a healthy body and living productively is everyone's dream, office workers who are overshadowed by many tasks and targets are no exception. However, high levels of busyness and stress, accompanied by 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 a top priority, plus the availability of healthy food is still minimal in the workplace environment. Finally, many office workers choose instant food, fast food, or any kind of food as long as it is practical and filling. In fact, eating patterns like this can cause the body to be susceptible to disease, which will ultimately disrupt activity and reduce productivity. In addition, unhealthy eating patterns can also lead to excess weight problems. In 2018, the number of adults in Indonesia who are overweight (overweight) and suffer from obesity has increased by 7% compared to 2013.

Element 3J in Healthy Eating

Implementing 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 amount and type still needs to be adjusted to the needs. The body that gets enough nutrition can function optimally, thus allowing us to move well. This is certainly important for office workers who have high job demands. In managing healthy eating, you need to pay attention to the 3J elements, namely the number, type, and schedule:

  • amount

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

  • Type

    • Choose the right kind of food. For simplicity's sake, if there are healthier alternatives, then that is what you should choose. For example for carbohydrates, choose complex carbohydrates, such as rice or potatoes, instead of simple carbohydrates, such as cookies or cookies. As for fat intake, not as much as possible from fried foods.

  • Schedule

    • Adhere to mealtime. It is intended that blood sugar stability is maintained, so as to avoid hunger outside meals.
In addition to a healthy diet, stopping smoking and drinking alcoholic beverages, and controlling stress, can also make your body healthier.

Healthy Eating Tips for Office Workers

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

  1. Familiarize breakfast

    2. 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. Examples of a good breakfast are rice with boiled eggs or scrambled eggs and vegetables. May be added with tofu or tempeh. It could also be breakfast with whole wheat bread containing eggs and lettuce. Narrow time in the morning causes office workers to sometimes skip breakfast, or eat instant foods and foods that are not balanced in nutritional value, which are foods high in carbohydrates, fats and sugars, and lack of protein and for example steamed rice, vegetable rice cake, or chicken porridge . If it is not possible to prepare your own breakfast, the way to work around this is to buy ready-made breakfast, then add protein to it, for example eggs, tofu, or tempeh. Then, sufficient fiber intake by consuming fruit.

  2. Have a regular lunch and bring your own lunch

    3. Bringing your own lunch for lunch does require extra effort. But by preparing lunch for ourselves, we can measure the amount of food carried 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. Also keep in mind, eat at regular eating hours, enjoy your mealtimes and avoid eating at the desk as much as possible. By observing the hours of eating, you can avoid hunger and snacking outside eating hours.

  3. Bring healthy snacks

    4. Healthy snacks are needed between meals so your blood sugar levels are maintained, so you won't starve and overeat at the next meal. Healthy snacks in the form of foods with low levels of sugar, salt and fat, contain protein, and if possible, also contain fiber. Examples of healthy snacks are fruits or nuts.

  4. Increase your water intake

    5. Inadequate fluid needs by drinking water regularly. Drink only water. Avoid drinking sugar-added drinks, both bottled drinks and other drinks that you intentionally add sugar to taste.

  5. Getting used to dinner

    6. Of course it's important to close the day with dinner. A regular dinner can help the body to sleep more soundly at night. Even if you want to lose weight, keep eating dinner in moderation with balanced nutrition, don't not eat dinner at all.

  6. Reducing consumption of sugary drinks

    7. Consuming sweet drinks, especially during hot weather, is indeed refreshing. But did you know that excessive sugar intake is not good for the body and risk of causing diabetes? In 2018, more than 10% of Indonesia's population will suffer from diabetes. The recommended daily intake of sugar 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 your intake of sweet foods and drinks is to limit the consumption of foods and beverages that generally contain added sugar. As much as possible, choose foods or beverages with minimal sugar. If you want to add sweetness to food or drinks, use a low-calorie artificial sweetener, but keep it in the proper amount.

  7. Reducing consumption of salty foods

    8. High salt intake can cause high blood pressure or hypertension. Within 5 years, hypertension sufferers in Indonesia increased by more than 8%. The recommended salt intake is 2300 mg of sodium (equivalent to 1 teaspoon of table salt) per day. The easiest way to reduce salt intake is to avoid salted or preserved foods.

  8. Adequate fiber intake

    9. Adequate fiber intake can help maintain satiety longer, facilitate bowel movements, and reduce cholesterol levels. Fiber can be obtained from vegetables, fruit and gelatin. Inadequate fiber intake by consuming at least 5 servings of vegetables and fruit every day. One serving of vegetables and fruit is equivalent to one small bowl.
As mentioned above, the type of work and a high level of activity causes a lack of physical activity in office workers, thus contributing to obesity. Physical activity is not just in the form of sports in the gym or sports in full costumes. Daily activities that involve active body movements also include physical activity. Physical activity can be increased starting from simple things, such as not using the elevator when going up or down the floor, but using the stairs. You can also walk to work, park the vehicle or get off public transport a little further from the office entrance. There is no reason not to be able to live healthy. Office workers with a myriad of activities and time constraints can also adopt a healthy lifestyle. If you want to stay productive, love and maintain your body's health.

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