Smart Picks: Fast and Nutritious Food Options for Busy Office Workers
15 Mar 2023

I. Introduction

Nutrition is an important factor in maintaining health and productivity at work, especially for people who are constantly on the move and busy like office workers. However, office workers are often busy and do not have much time to prepare meals during the workday. This leads to them often choosing fast food to save time. However, many people are concerned that fast food is not nutritious and may be harmful to their health.

In fact, fast food can provide adequate nutrition if chosen correctly. Below are the reasons why you should choose fast food that is still nutritious for office workers:

Table of Contents

I. Introduction II. Fast, convenient, and nutritious food options III. Principles of choosing food properly IV. Suggestions for choosing fast, convenient, and nutritious food V. Considerations when choosing fast, convenient, and nutritious food VI. Conclusion

II. Options for fast, convenient, and nutritious food

1. Popular fast and convenient food options

Fast and convenient food is a popular choice for many people in modern life. Here are some common fast and convenient food options:


  • Sandwiches: Sandwiches are a popular choice because they are convenient and easy to eat. They can be made with meat, eggs, cheese, vegetables, sauces, etc.

  • Salads: Salads are a light and nutritious dish, often made with greens, fruits, seeds, and dressing.

  • Instant noodles: Instant noodles are a quick and convenient food, often eaten with broth and vegetables.

  • Bento box: Bento box is a convenient choice to bring to work or travel. It usually contains rice mixed with meat, vegetables, eggs, and sauce.

  • Sweet treats: Sweet treats are a sweet option to relieve stress after work. They can be made with flour, sugar, eggs, butter, etc.

However, it should be noted that not all fast and convenient food options ensure adequate nutrition and are good for health. Therefore, choose these foods wisely and balance them to ensure health and productivity at work.

2. How to choose a type of food that ensures nutrition and helps increase work productivity

To choose a type of food that ensures nutrition and helps increase work productivity, you can consider the following tips:


  • Choose protein-rich foods: Protein helps the body feel fuller longer and helps strengthen health. Food sources rich in protein include meat, fish, beans, nuts, eggs, and dairy products.

  • Choose healthy fat-rich foods: Healthy fats help improve health and maintain energy. Food sources rich in healthy fats include olive oil, canola oil, sunflower oil, nuts, seeds, and fish.

  • Choose fiber-rich foods: Fiber helps maintain a feeling of fullness and helps with weight loss. Food sources rich in fiber include vegetables, fruits, grains, whole grains, and legumes.

  • Avoid foods with high sugar and salt content: Foods with high sugar and salt content can be harmful to health and decrease work productivity.

  • Choose fresh foods: Fresh foods provide more nutrients and fewer preservatives than canned or packaged foods.

  • Eat a variety of food groups: Make sure to eat a variety of food groups including vegetables, fruits, grains, protein, and fats to ensure a balanced diet.

Additionally, choose fast and convenient foods in a smart and balanced way to ensure health and productivity in work.

III. Principles for Choosing Food Properly

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  • Learn about the nutrition information of foods: It is important to understand the protein, fat, carbohydrate, vitamin, and mineral content of different foods in order to choose products that meet the body's nutritional needs.

  • Consider the nutritional content of fast food: If you don't have much time to prepare food, you may opt for fast food. However, it is important to consider the nutritional content of these foods to ensure that they meet your body's needs.

  • Choose foods that contain all 5 essential nutrient groups: These include protein, fat, carbohydrate, vitamins, and minerals. It is recommended to choose foods such as vegetables, fruits, legumes, meat, fish, eggs, dairy, and whole grains to provide the body with complete nutrition.

IV. Principles for Choosing Fast, Convenient, and Nutritious Foods

1. Suggestions for choosing fast, convenient, and nutritious foods by nutrient groups


Below are some fast, convenient, and nutritious food options categorized by nutrient groups:


  • Boiled or fried eggs
  • Canned chicken or fish
  • Yogurt, tofu, peanuts, almonds


  • Whole grain bread or cereal
  • Brown rice or organic rice
  • Instant noodles with grains or whole wheat instant noodles

Vegetables and fruits:

  • Carrots, cucumbers, tomatoes, lettuce
  • Apples, oranges, bananas, grapes, strawberries

Healthy fats:

  • Walnuts, chia seeds, or flax seeds
  • Peanut butter or almond butter


  • Natural fruit juice without sugar or with sugar substitutes like Truvia or Stevia
  • Vegetable juice

2. Suggestions for choosing quick, convenient and nutritious foods when working


  • Eating sandwiches: You can choose whole grain bread or sandwich bread with chicken, beef, fish, eggs, or vegetables as you like. Sandwiches usually provide all necessary nutrient groups and are also very convenient to bring along.

  • Eating salad: A salad is also a good choice for a quick lunch. You can choose vegetables, fruits, and add protein such as chicken, fish, shrimp, eggs, or beans to increase nutrition. Avoid dressings with lots of sugar and fat.

  • Eating soup: You can choose boiled soup made from meat, fish or vegetables. Boiled soup contains many nutrients and is very good for health. You can cook soup at home and bring it for lunch.

  • Eating snacks: To reduce hunger between meals, you can choose snacks such as cashews, almonds, fresh fruits, or yogurt. These are foods that can be brought along and eaten immediately when you feel hungry.

  • Eating instant noodles: If you don't have much time to prepare meals, instant noodle packets are another option. Choose noodles that contain necessary nutrient groups and avoid those with high sugar and fat.

Note that to ensure nutrition, choose foods that contain all 5 necessary nutrient groups and limit the use of products that contain high sugar and fat.

3. 5 suggestions for nutritious office lunch providers in Vietnam:


  • F.vn Meal: F.vn Meal is the office lunch brand of FrieslandCampina Vietnam, producing nutritious meals made from fresh and safe food ingredients. They offer a variety of meal packages to meet the needs of each customer.

  • Beets & Treats: Beets & Treats is a provider of nutritious office lunches made from fresh and high-quality ingredients. They have many different meal options, including vegetarian choices.

  • Fresh Deli: Fresh Deli provides clean, high-quality, and nutritious office lunches. They focus on using fresh and delicious ingredients to create truly healthy and tasty meals.

  • DeliViet: DeliViet is the office lunch brand of the Kido Group, producing nutritious meals made from fresh and delicious ingredients. They offer many types of bento boxes and light meals to meet the dietary needs of their customers.

  • Món Ngon Gia Đình: Món Ngon Gia Đình is a high-quality office lunch provider, offering meals made from fresh and safe food ingredients. They have a diverse range of meal packages to meet the needs of each customer.

V. Considerations when choosing fast, convenient, and nutritious food

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When choosing fast and convenient food, you need to pay attention to nutritional factors to ensure adequate nutrient supply for the body. Here are some important notes:

  • Choose foods high in good protein and fat: To feel full longer, you should eat protein-rich foods such as chicken, fish, eggs, beans, chia seeds, and walnuts. You should also choose good fats such as olive oil, almond oil, and coconut oil to provide energy for the body.

  • Avoid fast foods that are high in calories and fat: Some foods such as hamburgers, french fries, pizza and sweets are often high in calories and animal fats. If you often eat them, they can cause weight gain and some other health problems.

  • Look for high-fiber foods: Fiber helps maintain metabolism, strengthen the intestines and help lose weight. You can eat fresh vegetables such as lettuce, carrots, broccoli, beets or fruits like apples, pears, oranges, bananas.

  • Look for products that contain nutrients: Many fast food products are supplemented with vitamins and minerals to help improve health. You should look for products that contain vitamins and minerals such as calcium, iron, vitamin C, vitamin A.

  • Read labels: Fast food labels often provide information about calories, fat, and nutrients. You should read the label carefully before purchasing the product to ensure that the calorie and nutrient supply is suitable for your needs.

VI. Conclusion

In summary, fast food is not something entirely bad and harmful to health. The important thing is to choose the right type of food and method of preparation to ensure adequate nutrition and safety for health. With the diversity in food choices and reasonable prices, fast food is an optimal solution for busy people like office workers. If you haven't tried it, give it a try and enjoy a quick but nutritious meal for a productive workday!