Boost your productivity at work
Early starts, long meetings, short lunch breaks, poor food availability and stress can make eating habits at work very poor indeed. It’s easy to start on a vicious cycle of coffee and sugar kicks to provide a brief boost to mood and productivity. Here are some of our top tips to boost health and productivity without suffering from dips and troughs in mood and energy.
- Eat a breakfast containing some low-GI carbohydrates and a source of protein. Try and eat within an hour of waking. This may mean you can afford to wait until you get to work if you don’t have spare time in the morning.
Examples: Porridge with almonds, Greek yoghurt with fruit and a handful of muesli
- Keep a stash of healthy snacks in your desk draw. If you have a fridge at work, store a source of dairy such as Greek yoghurt or low fat cheese.
Examples: Dried apricots, nuts, seeds, oat cakes, apples, pears, rice cakes
- Have a drink of water available at your desk and get into the habit of drinking little and often. Avoiding dehydration is one of the easiest and cheapest ways to boost health and concentration.
- Take a packed lunch to work. If you don’t have the time in the morning, cook an extra portion of dinner and leave it in the fridge to take to work the next day. Your packed lunch should include some healthy carbohydrates, 2 sources of vegetables, a piece of fruit and a source of protein.
Examples: Chicken sandwich on granary bread with raw vegetables and houmous dip
- If you drive to work, keep a healthy snack in the glove box of your car. When you’re tired and hungry at the end of the day, it is difficult to think about cooking a healthy dinner. Convenience and speed become the priority. Eat a small snack on the way home to tied you over and allow you to make better food choices when you get through the front door.
Examples: Dried apricots, nuts, seeds, oat cakes, rice cakes
- Take a break when you eat. Rather than dining at your desk, take some time away to eat your lunch. Concentrating on what you’re eating is really important. It helps prevent over eating and makes the whole process far more enjoyable!