Yesterday, a news report indicated that three in five Singaporeans gain weight after they start work, and they put on an average of 3 kg per year! Top reasons included lack of time to exercise, a more sedentary lifestyle (for those in the office) and eating more when stressed.
Many of us who work in the office are workaholics who buy back to eat at our desks, grab instants from the vending machine or convenience store, or worst, skip it completely. Sometimes, eating at our desk is inevitable; given the fact that almost every commercial building does lunch break from 12 to 2 pm, the eating places are often filled.
A day at work may consist 1 or 2 meals (breakfast and lunch) and some snacks as comfort food when the going gets tough. Those who do overtime may even have their dinner at work! With so many meals taken at work, it is crucial to adopt healthy eating habits, or a poor diet will make you unhealthier.
A good diet should consist of more fruits and vegetables, some meat (prepared in healthy ways like grilling and steaming instead of frying) for protein source. Go easy on the rice and any food that contains carbodydrates and high-fat foods. When I order from the Zi Char store, I would sometimes see a group of slender office ladies request for less rice. This is ideal if you really do not need that much rice to feel sufficiently full (one should aim for 70% full instead of 100% full) and would help reduce wastage as well.
Consider packing food from home. It is convenient (no jostling with lunch crowds!), you can clear leftovers earlier, and you have greater control over the content. When planning your meals, consider the policies and facilities at your workplace - is there a microwave for heating up your leftovers? A refrigerator for storing your food? Be considerate and don't bring food that is strong-smelling, or takes up a lot of space in the refrigerator.
No time to cook / prepare? Here are some easy options:
- Leftovers from home, if you have a microwave. Just pop your preferred amounts in sturdy containers or ziploc bags the night before and refrigerate (if necessary). In the morning, put them in a bag and you're good to go!
- Frozen meals from the supermarket. These are getting increasingly common, though bear in mind that depending on content and complexity, they can also be rather pricey compared to food from outside. They are also not exactly healthy; many frozen meals do not come with veggies as it is difficult to keep these fresh. Consider supplementing with your own from home. Compared to instants, they are still a healthier and more satisfying option.
- Sandwiches. Convenient stores have sandwiches that often contain a good mix of vegetables, egg and sometimes meat, making them relatively balanced.
Your main meals should ideally contain the following: a protein (think meat, fish, eggs), a starch/grain (potatoes, rice), a fruit, a vegetable, a dairy product.
Healthy snacks / drinks
Need a munch? Ditch the chips and try healthier options like meal bars, fruits, crackers, oatmeal, cereal, nutritional drinks, yoghurt, cheese sticks and chilled milk.
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