Updated: Feb 4
When we analyze the factors that influence job performance, we rarely consider food. Food is simply fuel for those of us struggling to stay on top of emails, meetings, and deadlines. However, as it turns out, this analogy is incorrect. The things we eat have a greater impact on us than we know. Have you ever heard the expression "You are what you eat"? While this may appear to be an old cliche, it is actually quite true. Our daily lives are influenced by the foods (and beverages) we consume, including our productivity at work and in everyday tasks. Because food has a direct impact on cognitive function, poor workplace health has been linked to poorer productivity, higher labor turnover, early retirement, and growing employee healthcare expenditures, providing an ongoing danger to economic growth and population health and well-being.
This makes the workplace an ideal location for health promotion and for reaching a big portion of the workforce. Promotion of healthy eating habits in the workplace could be part of a larger campaign to improve worker health while also improving corporate success. According to the available literature, workplace physical activity and nutrition interventions involving counseling, education, and on-site group activities have generally shown significant changes in employee sedentary and eating behavior, improving physical and mental health, and providing a positive return on investment by lowering health care costs and overall absenteeism. In reality, improved nutritional status of the labor force is linked to increased productivity under specific circumstances. One strategy to influence both national economies and global public health is to invest in human capital through improved nutrition. The wrong foods at the wrong times may throw anyone's workweek into disarray, but there's good news! With the correct amount of attention and care, it's simple to turn food into fuel, allowing you to get the most out of each day. These suggestions, according to scientific evidence, could boost workplace productivity. When it comes to the workplace, it turns out that eating too many carbs can be detrimental to productivity. Carbohydrate-rich foods stimulate the production of insulin, which fills the brain with sleep hormones like serotonin and tryptophan (the hormone most usually linked with the word "nap"). In fact, it's been discovered that the majority of the body's serotonin is stored in the gut, which could
help to clarify the link between nutrition and energy levels.
Experts advocate not eating too much in the evening (this effectively tells your body it's time to get to work! ), avoiding fatty foods when you're under a lot of mental stress, and having your largest meal first thing in the morning (your body needs all that energy to get through the coming day). People who eat more fruits and vegetables each day are happier, more engaged, and more creative at work, according to research. Reduction in anxiety has been linked to consuming certain nutrients like magnesium (found in leafy greens, steak, and dark chocolate), Phenylalanine (found in almonds) crosses the blood-brain barrier and increases the production of mood-enhancing neurotransmitters like dopamine in the brain and Choline, a B-vitamin (found in eggs) is thought to improve reaction time and concentration by enhancing neuronal activity. This emphasizes a key point: if you're serious about reaching high professional performance, smart eating choices are critical. The good news is that, contrary to popular belief, the key to eating well is not to learn to resist temptation but is to make eating healthily the most convenient alternative available.
To perform at their best, our bodies require the correct nutrition. Junk foods are high in sugar, salt, and fat but are low in nutrients. Our best option is to plan ahead of time and pack a snack from home so that we're not caught off guard when hunger strikes. Snacking in between meals can help you maintain a healthy blood sugar level and possibly speed up your metabolism. It also energizes our minds and helps us stay concentrated, which helps us be more productive.
Dried Fruit & Nuts
Dried fruit and nuts will nourish your body and keep you full during lengthy work days, such as almonds, which are the go-to snack for increasing focus.
It's a caffeine-rich, healthy alternative to coffee that'll give you both nutrition and productivity. Green tea includes L-theanine, an amino acid that promotes focus and keeps the brain alert. The combination of L-theanine and just the right quantity of caffeine is ideal for a productive day.
Fresh Fruit & Cheese/Yogurt
Vitamins, minerals, and antioxidants abound in fresh fruit. They're also low in fat and calories. Combine fruit with several calcium sources for a nutrient-dense weekday snack. Pre-portioned cheeses are an excellent option because they come individually packaged, making portion control easy.
Yogurt is also a terrific way to combine fruit with yogurt. Yogurt is high in calcium, protein, and vitamin D, as well as probiotics, which help with digestion.
Vegetables & Hummus
Vegetables are high in antioxidants, which assist to build immunity and protect us from diseases and malignancies. They're also a good source of fiber and have a lot of vitamins and minerals in them. Hummus is an excellent dip for vegetables because it is high in protein and low in calories and fat.
Air popped popcorn is low in calories and high in fiber and folic acid, with only 31 calories per cup. Try a little of parmesan cheese for more flavor without all the calories and sodium.
Smoothies are a great way to experiment with different combinations of fruits, yogurts, milks, oats, and other ingredients. The high-energy elements in your smoothie's fresh ingredients will keep you alert all day long.
That's right, you read that correctly. Dark chocolate is high in nutrients that can help you perform better at work.
Apple & Peanut Butter
Apples are high in antioxidants and contain roughly 13 grams of sugar, making them a more effective energy source than coffee. When you combine them with a spoonful or two of your favorite natural peanut butter, you've got the ideal combination of energy and protein to keep your mind alert and your stomach full.