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Promoting Workplace Health

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.


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