Healthy Eating Tips for Office Workers

A balanced, varied diet is key to good health. Base your daily meals on whole grains and minimally processed foods. For example, two slices of whole wheat bread at breakfast can provide sufficient vitamin B1, vitamin E, and vitamin B2. Pair it with a serving of milk, and—combined with a well-planned daily diet—you can meet most of your calcium needs for the day.

Meal Planning for a Sedentary Lifestyle
For people who do little physical labor and spend long hours sitting at a desk, the following daily guidelines are recommended:

1.Staple Foods (Mainly Grains)
Consume about 250–400 g (roughly 0.5–0.8 jin) per day. If you engage in physical activity or sports, you may increase the amount slightly, as grains are the primary source of energy.

2.Vegetables and Fruits
Aim for around 500 g per day, with a variety of types. Dark-colored vegetables (red, yellow, green) are richer in beta-carotene, vitamin B2, vitamin C, folate, minerals, and dietary fiber, all of which contribute to cardiovascular health and disease prevention. Fruits contain glucose, fructose, fruit acids, and pectin, which complement the nutrients in vegetables.

3.High-Quality Protein

Meat (such as chicken or fish) should be limited to no more than 100 g daily. Choose fish, shrimp, and free-range chicken more often, and limit pork, beef, and lamb.

Consume about 50 g of soy products daily.

Include 1 serving of milk (preferably at breakfast) and 1 egg each day.

4.Starchy Tubers
Potatoes, sweet potatoes, cassava, and other tubers are rich in starch, dietary fiber, vitamins, and minerals, making them a great complement to grains.

Healthy Snacking in the Office
Yogurt: Supports healthy gut flora and digestion; one serving a day can be beneficial. Regular intake may also lower the risk of breast cancer in women.

Smart Snack Choices: Apples, citrus fruits, nuts (in moderation), dried fish, small dried fish with bones, milk powder, oatmeal, black tea, and green tea (rich in catechins with antioxidant effects).

Avoid: Greasy processed snacks (chips, fries), instant noodles, coffee, and cola.

Key Reminders
Never skip breakfast—opt for whole wheat bread, milk, and eggs with fruit.

Keep your diet varied with vegetables, fruits, grains, protein, and healthy fats.

Limit high-sugar, high-fat snacks to maintain energy balance.

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