Do you consider yourself a food lover, but are concerned about gaining weight? If you want to maintain good health while working in a stressful environment, there are several things you should keep in mind:
1. Do not skip meals
Frequent meal-skipping can disrupt your body's metabolism
When you go for more than 4 hours without eating, you may overeat when you finally do eat.
2. Eat consistent portions at each meal
Ensure that your main meals (breakfast, lunch, and dinner) are well-balanced
Include adequate amounts of carbohydrates, protein, and fiber from fruits and vegetables
Use the "suku-suku-separuh" principle to portion your meals
3. Be mindful of your food choices when eating out/ order food delivery
Opt for soupy dishes instead of dry ones
Use fewer gravies and condiments, and avoid finishing the soup
Choose clear soup over coconut-based soup
Limit fried food to no more than twice a week
For fast food lovers, restrict yourself to once a month.
4. Snack healthily
Snacking between meals is encouraged to avoid overeating during main meals
Snack on small, healthy options, such as one serving of fruit (about the size of a woman's fist), a packet of plain wholemeal biscuits, one packet of low-fat milk, one small tub of low-fat yogurt, one handful of mixed nuts, or one medium bowl of edamame.
5. Stay active and stretch frequently, especially if you work long hours at a computer
Even small movements or brief breaks are better than none at all
Use reminders or alarms to prompt you to move around if necessary
Avoid holding your urine for long periods, as it can increase your risk of urinary tract infections.
At Beyond Food, we facilitate our nutrition workshops using an interactive approach that engages participants in various activities and stimulates their minds. Contact us for free customized nutrition topics or workshops that can be included in your company's wellness program or staff benefits program.