The diet for laborers such as factory workers needs to ensure adequate supply of energy and necessary nutrients for the body, helping them to have enough health to work effectively and prevent diseases.
Energy needs of workers
The energy needs of the average worker depend on many factors, including:
- Job Type: Heavy work that requires a lot of effort will consume more energy than light work.
- Age: Young workers have higher energy needs than older workers.
- Sex: Men have higher energy needs than women.
- Height, weight: People with high height and weight will have higher energy needs than people with low height and weight.
Typically, the energy needs of manual workers range from 2,500-3,500 calories per day.
Essential nutrients for manual workers
The diet for people who exercise a lot needs to ensure adequate supply of energy and essential nutrients for the body, including:
Protein: Protein is the building block of muscles, helping the body recover and grow after exercise. People who exercise a lot need to supplement about 1.2-1.7g of protein/kg of body weight per day. Foods rich in protein include meat, fish, eggs, milk, beans, and nuts.
Fat: Fat not only provides energy but also helps absorb fat-soluble vitamins. People who exercise a lot need to supplement about 20-30% total. energy from fatFoods rich in fat include vegetable oils, animal fats, nuts, and seeds.
Carbohydrates: Carbohydrates are the main source of energy for the body. People who exercise a lot need to supplement about 50-60% of total energy from carbohydrates. Foods rich in carbohydrates include rice, vermicelli, pho, bread, potatoes, tubers, and fruits.
Vitamins and minerals: Vitamins and minerals help the body function normally and stay healthy. People who exercise a lot need to supplement enough vitamins and minerals, especially B vitamins, vitamin C, iron, calcium, and magnesium. Foods rich in vitamins and minerals include vegetables, fruits, nuts, milk, and beans.
In addition, people who exercise a lot also need to eat more. Fibers, and also need to note to drink enough water to avoid dehydration and ensure the body works effectively. The water needs of people who exercise a lot can be up to 2-3 liters per day.
Here are some menu suggestions for people who exercise a lot:
Breakfast:
- Fried eggs with bread
- Oatmeal with fruit
- Sandwich with meat and vegetables
Lunch:
- Rice with braised fish and boiled vegetables
- Hue beef noodle soup
- Beef Pho
Dinner:
- Braised chicken, fried fish
- Vegetable soup
- Tofu with tomato sauce
Snack:
- Fruit
- Yogurt
- Banana
People who are active can flexibly change the menu according to their preferences and business needs as well as the time of year.