Did you know that the foods you eat can affect your energy levels at work? Healthy food choices may help maintain focus, sustain energy and support work performance. How nutrition can impact work performance is imporatnt. According to the World Health Organisation’s research, good workplace nutrition can increase national productivity levels by up to 20%. This significant impact demonstrates why nutrition deserves our attention in the workplace setting.
Consider your most productive days: they’re likely the ones when you felt energised and alert throughout. While many factors influence peak performance, nutrition is one element that can influence our daily work experience. Nutrition can affect workplace performance in several ways:
- Sustains energy levels throughout the day
- Enhances focus and concentration
- Improves decision-making ability
- Maintains consistent productivity
- Reduces afternoon energy crashes
Food and focus
But how does food affect our focus? Different foods affect our energy levels in distinct ways. For example, some carbohydrates digest rapidly, causing quick spikes and drops in blood sugar. Other foods digest more slowly, providing steadier energy throughout the day. The key is finding the right balance of foods that help you maintain consistent energy levels. Just as athletes fuel their bodies for peak performance, you can optimise your nutrition to support your work performance. Having a secure understanding of the following topics can support you in making healthy food choices.
The Food Pyramid at work
Understanding the Food Pyramid helps you make choices that sustain your energy. Whole grains, lean proteins and fruits are natural energy-boosters that help maintain steady focus throughout your day. Building your meals around these food groups provides the nutrients your brain needs to perform at its best. Start with a nourishing breakfast, choose energising lunches and keep healthy snacks handy for when you need them.
Label reading
Food labels tell an important story. Learning to read them helps you choose snacks and meals that truly nourish you during work hours. It’s about making informed choices that support your workday goals. Understanding both front-of-pack and back-of-pack information empowers you to select foods that provide sustained energy for your work activities.
Hydration
Staying well-hydrated is one of the easiest ways to maintain concentration. Research published in the American Journal of Clinical Nutrition has shown that even mild dehydration, just 1-2% below optimal levels, can reduce cognitive performance by 12%. Keep water nearby and sip regularly throughout your day. Your body and mind will benefit from this simple habit. Good hydration supports memory function, helps maintain energy levels and contributes to overall wellbeing at work. Consider keeping a reusable water bottle at your desk as a friendly reminder to stay hydrated.
Mindful eating
Taking time to eat without distractions helps you make better food choices naturally. Even a short, focused lunch break can enhance your afternoon performance and overall satisfaction. Mindful eating means paying attention to hunger cues, enjoying your food, and giving your body the time it needs to register fullness. This practice not only improves your relationship with food but also helps you return to work feeling refreshed and energised.
Want to learn more?
When organisations support good nutrition habits, everyone benefits. Help your team to understand how nutrition can impact work performance. Teams that prioritise nutrition often report higher energy levels, better concentration and improved job satisfaction. Whether you’re working from home or in an office, good nutrition creates an environment of sustained energy and improved focus.
Our 35-minute “Nutrition for Work Productivity” online course introduces practical strategies for workplace nutrition. You’ll explore ways to build balanced meals, understand food labels and discover tips for hydration and mindful eating during your workday.
