Proper nutrition is the essential principle of life to maintain health, work endurance, and reduce chronic diseases as we age. Both office and labour workers need to adhere to the following key rational nutrition principles.



Diet needs to meet energy needs, undereating and overeating are both harmful


Manual labour consumes energy, the heavier the labor, the higher the energy demand. In a diet lacking energy, the body is tired, the labor productivity is low, if prolonged, the body will be malnourished, which the scientific name calls "chronic energy deficiency". In our country, many women in rural areas, due to high births and heavy labor, lack energy for acting. Energy-deficient people suffer from poor health, low productivity and reduced resistance to disease. On the contrary, if the diet is too excess of energy for a long time, it will lead to overweight and obesity. Obese people are susceptible to high blood pressure, diabetes, atherosclerosis ...

For employees, need to monitor their weight regularly to see if they are fat or thin? People often use the index of body mass: weight (kg) / height (m) 2, this index in the range of 18.5-25 is normal, too high or too short is not good.



Diet should provide enough to the demand for nutrients

Firstly, protein: in the diet with 10-15% of the energy provided by protein, the harder the labor, the more the amount of protein. About 30-50% of the protein should be animal protein. Protein is found in animal foods (meat, fish, milk, eggs ...) and plant foods such as beans, beans, peanuts, protein needed to maintain the strength of the muscles when working.

Fats and starches are the main sources of energy in the diet. Fats contain a lot of energy (twice as much starch and protein) so when working hard you can eat more to increase energy without increasing the volume of the meal. You should not only eat animal fats, but one-third is vegetable-derived fat found in sesame, peanuts, beans ...

Diet needs enough vitamins and minerals: we know that the content of nutrients in food is not equal. Cereals are high in glucides (starch), animal foods high in protein (protein), fatty oils high in fat (lipids), and vegetables and fruits are high in vitamins and minerals. Thus, a reasonable diet of employees should have enough vegetables and fruits.


Follow a reasonable diet



It is imperative to have a proper breakfast before going to work because it provides the body with the energy and nutrients it needs for morning workers after a long night sleep. Hypoglycemia (due to hunger) during work can cause accidents especially while working at high altitudes.

The interval between meals should not exceed 4, 5 hours. Many times, due to the structure of working with regular shifts, people organize meals between hours (or during seasonal seasons in the countryside). It should be noted that these are light meals, but must be balanced, not just addressing energy needs, but enough to fill the stomach. Avoid giving meals between hours (or lunch) that are too heavy, causing drowsiness, do not consume beer or alcohol at these meals.

Food should be balanced out between breakfast, lunch, dinner to ensure the balance in each meal. Dinner should be eaten 2-3 hours before bed.


Medical advice


Alcohol is bad for your health, so it should be limited. Alcohol is easily soluble in fats; after entering the body, the amount of alcohol in the brain (high-fat) is twice as high as in the blood. At first, alcohol causes excitement and stimulation but then inhibits fatigue and drowsiness. As a result, the majority of unfortunate occupational accidents and traffic accidents (even fatalities) are related to alcohol. Employees, especially drivers of any means of transport and working at high altitudes, must absolutely not drink alcohol, at least during working days.

Drink beer in moderation, consume a lot of beer can lead to overweight and should be avoided during working hours.

Maintain a reasonable diet along with a healthy lifestyle is essential to maintaining the working capacity and youthful vitality of each person.


Anti-alcohol pill: £3 NHS tablet offered to help drinkers cut back ...


Professor. Hà Huy Khôi

Amvipharm Editing team

(Referred from the National Institution of Nutrition - Ministry of Health)

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