Amid busy work schedules, many office employees, healthcare workers, industrial workers, and shift workers often choose beverages such as milk coffee, bubble tea (boba), sweet tea, chocolate drinks, or energy drinks. These beverages are tasty, refreshing, and are often believed to help boost energy and productivity. However, behind their appealing taste, most of these drinks contain high amounts of sugar and calories.

High-calorie beverages can be beneficial when the body needs additional energy, such as after physically demanding work or when there is no time to eat a proper meal. In certain situations, such as for individuals who are underweight or recovering from illness, high-calorie beverages may also help meet energy requirements when consumed according to the recommendations of healthcare professionals.

The problem arises when high-calorie beverages are consumed every day. A medium-sized cup of milk coffee or bubble tea may contain approximately 250–500 calories, which is comparable to a serving of rice with side dishes. Unlike solid foods, calories from beverages generally do not provide a lasting feeling of fullness, causing people to continue eating their regular meals. As a result, total daily calorie intake may exceed the body's needs.

If this habit continues over time, it can lead to weight gain and increase the risk of obesity, type 2 diabetes mellitus, hypertension, and cardiovascular disease. These risks are even greater for employees who spend most of their working hours sitting and engage in little physical activity.

This does not mean that all high-calorie beverages should be completely avoided. The key is to make wise choices. Limit the consumption of sugary drinks, choose smaller serving sizes, reduce the amount of added sugar, avoid excessive toppings such as boba, whipped cream, or flavored syrups, and make plain water your primary beverage every day. Low-fat milk without added sugar, unsweetened tea, and infused water are healthier alternatives.

In addition to making healthier beverage choices, employees are encouraged to engage in at least 30 minutes of physical activity each day, carry a reusable water bottle, and develop the habit of reading nutrition information on beverage labels. These simple lifestyle changes can help maintain good health in the long term.

In conclusion, high-calorie beverages are neither enemies nor friends that can be consumed without limits. When enjoyed occasionally and in moderation, they can still be part of a balanced lifestyle. However, if they become a daily habit, they may negatively affect health. The best approach is to prioritize plain water and maintain a balanced, nutritious diet to stay healthy and productive at work. (MEI)

· References

1. Ministry of Health of the Republic of Indonesia. Balanced Nutrition Guidelines. Jakarta: Ministry of Health of the Republic of Indonesia; 2014.
2. Widyastuti N, Nurul F. Consumption of Sugary Beverages Is Associated with Overweight Status among Office Workers. Indonesian Journal of Nutrition and Dietetics. 2021;9(2):123–130.
3. Yuliana I, Hardinsyah H. Added Sugar Intake from Sugary Beverages and Its Association with Risk Factors for Non-Communicable Diseases. Indonesian Journal of Clinical Nutrition. 2020;17(3):120–128.
4. Ministry of Health of the Republic of Indonesia. Infodatin: The Situation of Non-Communicable Diseases in Indonesia. Jakarta: Ministry of Health of the Republic of Indonesia; 2023.
5. Putri NK, Briawan D. High-Calorie Beverage Consumption Habits and Their Association with Obesity among Young Adults. Media Gizi Indonesia. 2019;14(1):45–52.