Leveraging Nutrition to Improve Work Performance

by Nicole Abigail

Most of us have heard the saying “you are what you eat”, and there is truth to it. What you put into your body has a direct impact on how you feel and how well your body can perform. Eating the right foods can boost your energy, concentration, and overall productivity. Here are some tips on how to leverage nutrition to improve your work performance.

Eat Regular, Balanced Meals

Eating regular meals throughout the day can help keep your energy levels up and prevent fatigue or feeling “hangry”. Aim to consume a balanced meal containing proteins, healthy fats, and complex carbohydrates that will give you sustained energy. This can include things like beans, lentils, whole grains, lean meats, fish, nuts, and seeds.

Include Whole Foods

Whole foods (vegetables, fruits, nuts, and seeds) are packed with vitamins, minerals, and fiber that your body needs. Eating them as part of your regular meals can help provide your body with the nutrition it needs to stay energized and focused throughout the day.

Stay Hydrated

Hydration is key for strong brain function and remaining productive. Make sure to stay on top of your water intake throughout the day. Herbal teas, sparkling water, and vegetable juices are also great ways to add a bit of flavor to your workflow.

Avoid Processed Foods

Processed foods are often full of sugar, sodium, and unhealthy fats. Eating them can lead to an energy crash, making it difficult to focus on your tasks. Make it a priority to reduce your consumption of processed foods in order to maintain productivity throughout the day.


Good nutrition is important for maintaining your energy levels, concentration, and overall work performance. Eating regular meals containing whole foods, healthy fats, and complex carbohydrates will keep you fueled and focused. Avoid processed foods as much as possible and don’t forget to stay hydrated to reap the benefits of improved work performance.

What are the best foods to eat to increase work performance?

1. Oatmeal: Whole-grain oatmeal is a great source of complex carbohydrates. The fiber in oatmeal helps to release energy slowly, providing long-lasting energy throughout the day.

2. Nuts: Nuts are full of healthy fats, fiber, and protein and provide lasting energy for increased productivity.

3. Protein-rich foods: Eating lean proteins such as chicken, fish, legumes, and nuts helps to provide lasting energy and supports muscle recovery.

4. Healthy Fats: Foods like avocados, olive oil, and nuts are excellent sources of healthy fats that can help to fuel your body for longer.

5. Fruits: Fruits such as apples, berries, cherries, and oranges are packed with vitamins and minerals which provide the body with energy.

6. Dark leafy greens: Dark leafy greens like kale and spinach are excellent sources of fiber, vitamins, and minerals that provide the body with energy.

7. Water: Staying well hydrated will help to provide energy, sharpen focus and mental alertness, and prevent fatigue.

What foods should be avoided to improve work performance?

1. High-sugar snacks and drinks – Foods and drinks high in sugar cause crashes in energy levels and decreased alertness.

2. Caffeine – While some people need caffeine in order to perform well, if you have too much, it can affect your energy levels, concentration, and even mood.

3. High-fat foods – High-fat foods can cause lethargy and can negatively affects focus.

4. Alcohol – Alcohol can decrease work performance, and should be avoided on days when you need to be at your peak.

5. Processed and fast foods – Processed and fast foods can be high in sugar, unhealthy fats, and sodium, which can cause a decrease in alertness and energy levels.

Q: What types of foods increase productivity and focus?

A: Foods that are high in healthy fats and protein, as well as complex carbohydrates, can increase productivity and focus. Examples of such foods include: avocados, salmon, walnuts, almonds, quinoa, oatmeal, eggs, legumes, and chia seeds. Additionally, natural sources of sugar like fruits and dark chocolate can help sharpen focus and alertness. Staying well hydrated is also essential for increased productivity and focus.

Q: What foods can improve brain function?

A: Foods that can improve brain function include fatty fish like salmon and mackerel, which are high in omega-3 fatty acids; avocados, which are rich in healthy fats; nuts and seeds, which are great sources of Vitamin E; blueberries, which are high in antioxidants; and dark leafy greens, which are high in Vitamin K and other essential minerals. Other brain-healthy foods include whole grains, eggs, yogurt, and dark chocolate.

Q: Are there any supplements that can improve brain function?

A: Yes, there are several supplements that may improve brain function. Omega-3 fatty acids, B-vitamins, ginkgo biloba, phosphatidylserine, acety-L-carnitine, and green tea extract are some potential supplements that may help improve brain function. However, studies are inconclusive on their effect on cognitive performance, and it is important to work with your healthcare provider to determine if these supplements are right for you.

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