Appropriate nutrition for each age group of working-age people that makes them good figure, good health is divided according to energy consumption of working-age people into 3 levels: 1,600, 2,000, and 2,400 kilocalories so that working-age people can choose to eat food that is appropriate for their body’s needs, which will create a balance of energy received and energy used each day. They should also eat a variety of foods in the right proportions together.
Water is essential for maintaining freshness and general health. Make sure to drink enough water every day, and avoid carbonated and sugary drinks.
Protein is a key nutrient that helps build and repair body cells, repair wear and tear, restore, build muscle, and increase the body’s efficiency to its fullest potential. You can get protein from meat, beans, eggs, and milk. Try including protein in your breakfast with a breakfast that includes meat or soy products like tofu.
Dietary Fiber Dietary fiber helps with the health of the intestinal system, digestion, excretory system and weight control. Because working age people have a fast-paced lifestyle, it makes eating food of poor quality, causing problems with acid reflux, indigestion, UFABET, and bloating. Eating vegetables, fruits and foods with fiber is important. You can get fiber from foods such as oatmeal, grains and green leafy vegetables.
Omega-3 Fatty Acids: Good fats help maintain a healthy heart and brain. From hard work, using your mind, brain, eyes, and omega-3 fatty acids will help nourish it. It also helps reduce inflammation in the body from hard work. You can get good fats from deep-sea fish, seaweed, flax seeds.
Carbohydrates are the body’s main source of energy. You can get carbohydrates from rice, bread, flour, and fruits. Choose foods that contain good quality, unrefined carbohydrates such as brown rice and grains.
Vitamins and minerals Vitamins and minerals are important substances that help maintain overall health. Because working age, the body is used quite heavily, both brain and eyesight from various tasks. You can get a lot from fresh vegetables, fruits, and a variety of foods.
Working people are usually the group of people who do not have much time to take care of their health. Supplementing with multivitamins and minerals is another option for those who have to work against time and cannot consume complete food and feel weak and exhausted from work. Taking multivitamins and minerals supplements every day can reduce the incidence of infection and work stoppage due to infection. And taking vitamins in a level that is higher than the body needs can prevent vitamin deficiency and strengthen immunity.