I. Ensure adequate protein intake
Protein is crucial as it is required for the synthesis of skeletal muscle and skin collagen. Additionally, it is necessary for various signal transmissions in the nervous system. It also slows down the absorption of blood sugar, stabilizes blood glucose levels, and thereby ensures proper brain function. These aspects are particularly important for individuals engaged in high-intensity work.
Getting enough protein doesn't necessarily mean consuming large amounts of meat and fish. The new dietary guidelines recommend that adults consume 40-75 grams of livestock and poultry meat and 40-75 grams of aquatic products daily, which, along with a carton of milk and an egg, should be sufficient.
II. Ensure adequate intake of water-soluble vitamins
I have encountered many people who work tirelessly and are too busy to eat properly, or whose diet is very monotonous. Over time, they develop typical symptoms of vitamin deficiency, with deficiencies in water-soluble vitamins such as Vitamin B1, Vitamin B2, Vitamin C, and Vitamin B12 (especially in vegetarians) being the most common. Nutritional requirements should ideally be met through food, but if a varied diet is truly impossible, taking vitamin tablets as a temporary solution is acceptable.
III. Pay attention to food structure
Specifically formulated complete nutritional foods were originally designed for astronauts. However, some white-collar workers and programmers now consume similar meal replacements to save time on eating. Even though this approach may prevent nutritional deficiencies, it is not recommended. Nutritional needs should still be met through natural foods. What constitutes a healthy dietary pattern? Besides the improved Mediterranean and vegetarian dietary patterns, you can also refer to the proportions shown in the dinner plate on the right to select your foods.
IV. Eat more vegetables
Vegetables are a major source of many nutrients, such as dietary fiber, potassium, Vitamin A, Vitamin C, Vitamin K, copper, magnesium, Vitamin E, Vitamin B6, folate, iron, manganese, Vitamin B1, and Vitamin B2. A diet rich in fruits and vegetables is associated with a reduced risk of many chronic diseases, and some studies even suggest that people who frequently eat vegetables may appear younger.
If you're short on time, you can buy a pre-made salad, and it's best to rotate the types of vegetables you consume. Generally, dark green vegetables are often rich in Vitamin K, red and orange vegetables help supplement Vitamin A, legumes are rich in dietary fiber, and starchy vegetables are rich in potassium.
V. Drink ample water and avoid sugary beverages
Drinking water doesn't have any magical effects; it simply ensures normal physiological function. Adequate water intake also encourages you to get up and move around. It is generally recommended that adults drink 1500-1700 milliliters of water daily, which is about seven to eight glasses. It is advisable to choose plain water, tea, or coffee without sugar and cream, and be sure to avoid or limit sugary drinks.
For those under significant work stress, caffeine can indeed help improve concentration. However, its temporary "pick-me-up" effect needs to be compensated for by sleep later. A small trick is to drink coffee more slowly; this can make the same amount of caffeine more effective.
VI. Don't forget breakfast
Unless you can have lunch as soon as you arrive at your workplace, skipping breakfast is likely to impair your work performance in the morning. A balanced breakfast should first provide adequate energy, leaving you feeling slightly hungry before lunch. Secondly, it should include grains, protein-rich foods, vegetables and fruits, and dairy products, just like lunch and dinner. It is not excessive to even arrange a typically丰盛 (sumptuous) dinner dish for breakfast.
VII. Eat less refined rice and white flour
If you're cooking at home, you can cook some coarse grain porridge in the morning or a bowl of oatmeal. For lunch, try to choose whole grains as much as possible. If only refined rice and white flour are available, consume them in smaller amounts. For dinner, you could steam a sweet potato or cook a pot of brown rice, and even sprinkle some mixed beans into your dishes.
If you are consuming processed grains, pay attention to the position of whole grain ingredients in the ingredient list; the closer they are to the front, the better.