How many times are you in work with your eyes closing over, ready to sleep? Do you ever feel like you’re lacking energy with hours to go before home time? The problem might be that you’re not getting enough sleep, but what’s just as likely is you’re not eating the right food at the right time. Having a good diet is a surprising factor in workplace productivity, and can boost your performance dramatically. It’s amazing what you can do when you’re not tired for a whole shift! To make sure your diet is giving you an office boost, you need to know what to eat and when to eat it, so check out our tips below.


What food?

Firstly, you need to know what food you need to be eating throughout the week to keep your energy levels at an optimum. Remember, it’s not just about what you eat that day, the entire week’s food consumption is important for your daily performance. You need to be getting something from these food groups every week: grains, like oats and rice, fruit, veg, fish, meat, nuts and a little bit of chocolate. Eating from these groups throughout the week in the form of meals and snacks gives our brains and our bodies the right boost at the right time.

What food to eat when?

In the morning, your breakfast should include a mix of protein and carbohydrates that are easy to digest. That means not eating pasta and meatballs for brekkie! Something like a few slices of brown bread with eggs should do the job, with the protein from the eggs helping our cognitive skills and the carbs from the bread giving us energy throughout the day.

For lunch, it’s important to avoid fatty, greasy food that will fill you up but hamper your energy over the next few hours. The best food to eat at lunch would be fish, as it’s not fattening, is rich in protein and provides a precious source of omega 3 which is great for our working brains. My personal favourite is a salmon sandwich with lettuce, tomatoes and goat cheese, which contains the right proteins, carbs and nutrients to get me through the rest of the day.

Snacking throughout the day is highly recommended. Fruit and nuts make the perfect snack as small portions will fill you up and are a healthy way of energising yourself.

Dinner after work is when you should eat the largest meal of the day, getting a good amount of protein and carbs to help your energy for the next day.

We’re all guilty of slacking on our diets, but when it can affect how we’re feeling at work it can make the day seem like it’s lasting forever. Eating from the core groups and doing so at the right time will leave you feeling better than ever, even on a Monday morning!

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