How do office workers control their diet

Office workers can control their diet by adjusting their dietary structure, scheduling regular meal times, choosing healthy snacks, controlling the frequency of takeout, and increasing their water intake.

1. Structural adjustment:

Replace refined carbohydrates with whole grains such as oats and brown rice, and pair each meal with over 150 grams of green leafy vegetables and 80 grams of high-quality protein fish, shrimp, and chicken breast. Avoid Fried Rice and noodles with high oil and salt content, and use mixed grain rice with steamed dishes instead. Lunch can follow the "211" rule: 2 fists of vegetables, 1 fist of protein, and 1 fist of staple food.

2. Scheduled meals:

Set a fixed dining schedule, with breakfast completed before 8 o'clock, lunch intervals of 4-5 hours, and dinner no later than 7:00 pm. To avoid overeating caused by delayed meals during meetings, mobile reminders can be set up. Maintain a diet rhythm similar to weekdays on weekends to prevent circadian rhythm disorders.

3. Healthy snacks:

The office is equipped with healthy snacks such as sugar free yogurt, original nuts, and low sugar fruits. Replace high calorie pastries with 20 grams of almonds or 1 fist sized apple, and keep daily snack calories within 200 calories. Avoid sugary drinks and choose sugar free tea or lemonade.

4. Reduce takeout:

Make your own bento at least 3 times a week and cook it using olive oil cold stir or low-temperature quick stir fry. When ordering takeout, priority should be given to steamed and blanched dishes, and merchants are required to package the sauce separately. Avoid fried meals and replace instant noodles with buckwheat noodles.

5. Adequate drinking water:

Drink 1.5-2 liters of water daily and supplement 100 milliliters every hour of work. Use a large capacity water cup to visually monitor intake, and add fresh mint or cucumber slices to the water to enhance flavor. Drinking 300ml of warm water 30 minutes before meals can help control food intake.

It is recommended to combine fragmented exercise to improve food control, such as doing a 10 minute wall squat or climbing stairs during lunch break. Prepare portable food scales and meal boxes for quantitative management, record food diaries to identify bad habits. Attend the company's health lecture to learn nutrition label interpretation skills, and form a dietary supervision group with colleagues to remind each other. Regular physical examinations are conducted to monitor changes in blood sugar, blood lipids, and other indicators. If necessary, a registered nutritionist is consulted to develop personalized plans. Long term dietary adjustments require establishing gradual goals, such as reducing the frequency of milk tea once a month or gradually increasing the proportion of coarse grains.