Who says you can not be healthy despite busy? The bustle often make you neglect a healthy diet when you can do with little effort.
According to nutrition experts, dr. Carmelita Ridwan, Sp.GK, standard pattern can be seen in the food pyramid created by the Department of Nutrition at the Harvard School of Public Health. "Basically, starting with sports. Healthy diet are based on physical exercise routine, which keeps the balance of calories and weight, "said dr.Carmelita.
In addition, according to dr. Carmelita, the focus should lie on a varied diet, rather than on the number of grams or servings you eat. This variation is one of them is by reducing consumption of red meat and processed meat, and prefer a menu-based fibers, such as vegetables, fruits, whole grains (whole grains), and good fats (unsaturated). This is compounded by eliminating the habit of eating white rice, soft starchy and sugary drinks. "Complementary, of course, multivitamin supplements," said dr. Carmelita.
"In essence, the mindset must be changed. In all circumstances, you should always look for healthier food alternatives in order to get the best body, "said dr. Carmelita.
Here are some practical solutions and healthy eating guide for your busy.
1. Prioritizing breakfast How many of you have not had breakfast with no reason? Maybe you consider it trivial. But it turns out, the efficacy of meal in the morning exceptional. Breakfast, said to be the key to improving the productivity of your work.
Research on the importance of eating in the morning has even been proved by Winston Craig, Ph.D., MPH, RD, professor of nutrition at Andrews University, Michigan. According to him, a regular healthy breakfast can reduce fatigue and drowsiness in the morning so that the increasing concentration.
Doctor Carmelita also believes similar. "The brain needs glucose to work and concentrate after overnight 'fast' aka sleep," he said, explaining. Breakfast time usually lasts from 6-7 o'clock in the morning and do not need to overeat. To meet the caloric needs of 1200 kcal, according to dr. Carmelita, you can simply eat a diet of 250 kcal. "The important thing is the food contains fiber, like fruits and vegetables, and proteins, such as eggs and milk," he continued.
2. A time to eat lunch Hours are shown at 12 noon, but work is still piling up? Do not ignore a lunch invitation from a colleague, because you not only fills stomachs, but also provide a short break for themselves.
"Enjoy your lunch to go from desk work. Because, working without a break would not increase productivity, "said dr. Carmelita.
Obtained a new atmosphere for at least 30 minutes, of course, can refresh the body and mind, and restore your working mood.
"Lunch is good is that contains 50 percent fruit and vegetables, 25 percent lean protein, fibrous carbohydrates and 25 percent," said dr. Carmelita. Based on the percentage of the above, fine dining out, home still meet the body's need for fiber, protein, and carbohydrates. The options are various. Doctor Carmelita example, can order mixed with red rice, Pepes fish, vegetables and tamarind.
Want to European-style, can eat salad and drink fruit juice. If you want oriental cuisine, there capcay with rice that is not too much, or shabu-shabu that many vegetable choices. "Get used to ordering drinks that do not contain sugar, such as water or plain tea," said dr. Carmelita.
3. Invasion of the office snack Every day, there's just your co-worker who has a birthday or returning from duties outside the city or abroad. That means, there is a tempting confectionary cakes layered with butter and a myriad of other typical snack. Or, when your day filled with meeting agenda that goes beyond the lunch hour, who can avoid the temptation of fries or potato chips are served at the table?
"Eating just one piece of cake, hell, no problem," said dr. Carmelita, soothing.Provided you always eat a healthy diet with a balanced composition. To fries and potato chips, dr. Carmelita recommends to avoid it because it contains too much fat."Try to replace with kepok bananas or sweet potatoes are boiled, cut fruit are far more healthy, or whole-grain crackers and vegetables," he advised.
Also, if you can not be separated completely from the routine of drinking coffee or tea every day, you do not need to worry. According to dr. Carmelita, consume coffee or tea is fine, as long as only 1-2 cups per day with a ratio of coffee or tea 1 tablespoon sugar and ½ tsp. Should it not be mixed with creamer and sugar, for coffee or tea do not raise in calories. "Both would be better you eat in the morning or afternoon because it contains caffeine," he said.
4. Dinner vs. overtime For those of you who are single, dinner at a restaurant with a colleague or friend and avoid congestion, the choice seems to be telling. In fact, the majority of its menu offerings contain a high-fat red meat. At other times, you have to attend a dinner of a client or boss who was the composition of the menu is not balanced. It was difficult to reject his call, but it does not mean to disiasati.
To be able to eat well and stay healthy as well as socialize, ask colleagues or your friends to eat dinner at a restaurant that presents a menu of vegetables. For example, Sundanese restaurant, which has a selection of different vegetables. "If you have selected the correct menu pattern, often out to dinner was no problem.But, better not be too long in the restaurant, because you end up actually can order desserts, like ice cream, which is actually not necessary, "said dr. Carmelita.
Then, what if you are stuck in the office and to work overtime to complete the work piling up? Sometimes, to get out looking for food are found to be impractical, so the majority of career women decide to have dinner at home. To curb hunger, eventually you instead fill the stomach with an unhealthy snack. In this case, dr.Carmelita advised to equip themselves with fruits. "This could be a healthy snack to eliminate hunger while on the move after overtime. If this is done, no problem eating at 9 pm, during lauknya form of vegetables, "he said.
5. The temptation weekend Usually, when the weekend arrives, you unknowingly eat a little more loose food and beverages. It is natural to happen and have even been proven in research conducted by J. Jeffrey Inman, professor of marketing at the University of Pittsburgh, and has been published in the Journal of Public Policy and Marketing in mid-2009.
Inman examine the eating habits of 600 men and women on weekdays and on weekends for about 2 weeks.
The result, apparently without realizing the majority of the participants ate more of approximately 174-900 kcal on weekends than weekdays. In addition, participants ate an average calorie breakfast with 37 kcal greater than usual days. This is because the weekend the majority of people have more time to enjoy their morning meal in peace. That means, you must keep control of a balanced diet as normal days, if you do not want to gain weight.
Then, still may I eat a variety of fast food and soft drinks at the end of the week? "If only one time in a week, it's okay," said dr. Carmelita, who suggested to eat junk food at lunch only. It should be noted, consumption of red meat should be only 500 grams per week and totally avoid the consumption of processed meat is not good for health.
"In addition, limit soft drinks are sweet and high in sugar," he continued.
Source:http://www.waspada.co.id/index.php?option=com_content&view=article&id=183612:tips-makan-sehat-bagi-si-sibuk&catid=28:kesehatan&Itemid=48Editor: Anggraini LUBIS
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