1, office workers can add some coarse grains to their lunch.

Coarse grains (whole grain food) are rich in carbohydrates and provide the main fuel for the body. Coarse grains contain more healthy cellulose, trace elements and phytonutrients than refined foods. Coarse grains that can be added to lunch include: whole wheat bread or biscuits, cereal-based snacks, whole wheat muffins and brown rice.

The lunch of office workers is mainly meat, fish, eggs and beans.

Lunch is the most critical meal to replenish energy, which not only supplements the consumption of morning work, but also meets the needs of afternoon work. Generally speaking, carbohydrate should not be the main lunch, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work.

In particular, avoid replacing lunch with convenience foods, such as instant noodles and western-style fast food. These foods are low in nutrition. The lunch structure of office workers should focus on eating protein and foods with high bile content, such as meat, fish, eggs and bean products. Because the high-quality and high-protein in this kind of food can increase tyrosine in human blood and transform it into chemicals such as dopamine and norepinephrine, which keeps people's thinking sharp. Choline is a chemical medium that transmits acetylcholine to the brain, which plays an important role in the understanding and memory function of the brain.

Office workers should eat less greasy and more vegetables for lunch.

It's not easy to order Chinese food by one person. Several people cook a meal together. Several people order together, order more samples and share food together, so that the food can be diversified and rich in flavor. Although there are many greasy dishes in Chinese restaurants, there are also light choices. Many cold dishes are pure dishes, as well as stir-fried dishes and stews. Less greasy, lighter, and relatively healthier.

It should be noted that if you feel that the cooking oil tastes sticky, it means that the quality of the oil is poor or the heating time is too long for you to eat, so you must stay away from this restaurant.

4. Other considerations for office workers' lunch.

If you have no time to order, you can also choose to eat fast food. Try to order less fried food and no sweets when ordering. Instead of sweet drinks, you can bring some raw vegetables and fruits from home to match the fast food that lacks vegetables.

Some office workers choose to eat noodles, rice noodles or hot and sour powder when dining alone, but noodle soup, rice noodle soup and hot and sour powder soup are usually too salty. It is recommended not to drink too much. It is better to drink boiled water or light lemonade directly.

Lunch recipes for office workers

1, roasted chicken breast boiled asparagus and carrot salad+black rice.

This dish has meat and vegetables, and it is most suitable for girls who are losing weight. If you are worried about not doing it well in the morning, you can soak black rice the night before; Chicken breast should be marinated with cooking wine, pepper, salt and soy sauce. , and should be put in the refrigerator. In the morning, the marinated chicken breast is baked in the oven, giving off a fragrance.

2, green pepper omelet, marinated tofu, cold bean sprouts+tuna shredded white rice.

Cook bean sprouts with salt water, then add sesame oil, soy sauce and chicken essence to the cold salad.