Diet for Work And School: What Can Help Improve Your Productivity

August 11, 2024

Back to school is getting closer and closer, and so is your new job start date. At the very beginning, we always have the image of ourselves working hard and being productive, but sometimes some factors could make us procrastinate–stress, obstacles, or simply burnout. Although the reasons are different, there are ways in general we can improve our brain work performance, and one of them is by creating a targeted diet strategy.

1.🥯Breakfast: DO NOT SKIP IT‼️

Yes, I know you probably want to sleep in for a few more minutes. But starting your day with a balanced breakfast is crucial for setting the tone for the rest of your day. Research has shown that regular breakfast helps keep away from diabetes, heart disease, and obesity. By having breakfast before starting your work, you will feel less hungry throughout the day, which helps you make better decisions.

A high-protein breakfast can keep you feeling full longer and provide sustained energy, helping you to stay focused and alert during morning classes or meetings. Opt for foods like eggs, Greek yogurt, or a smoothie packed with protein powder and superfoods like chia seeds or spinach. Avoid sugary cereals or pastries, which can lead to an energy crash before lunch.

2. 🥙Lunch: be smart with nutrition facts, and don’t rush it

Lunch is an opportunity to refuel and recharge, so it’s important to make good use of your lunch break and choose foods that will keep your energy levels stable. A balanced lunch should include lean proteins like grilled chicken or tofu, complex carbs like quinoa or whole grains, and plenty of vegetables. These foods provide the nutrients your brain needs to function optimally and prevent the afternoon slump. So stop by salad bars nearby! But make sure you read the nutrition facts of the dressings–they can contain more added sugar and fat than you can imagine and ruin your perfect plan!

Take your time eating, and try to step away from your desk or workspace to fully enjoy your meal—mindful eating can help you digest better and feel more satisfied. Studies from the CDC suggested we should take 20 minutes for lunches. Food is not only the fuel but also an enjoyment of our day. So take your time working on your lunch–nothing should make you sacrifice your lunch break.

3. 🍫Snacks: refill your gas tank whenever it needs

Cramming all your nutrients all into one meal doesn’t seem possible, and not healthy for our busy schedule. Smart snacking is key to maintaining productivity throughout the day. Choose snacks that combine protein, fiber, and healthy fats to keep you going between meals. Snack bars that contain nuts, fruits, and chocolate are excellent options that are both satisfying and nutritious.

If you're craving something sweet, reach for a small piece of dark chocolate, which can provide a quick energy boost without the sugar crash. Keeping snacks like these on hand can prevent you from reaching for less healthy options in moments of hunger.

4. 🥤Stay hydrated, but watch out for sugar and caffeine

Staying hydrated is essential for keeping your brain sharp and your body functioning well. However, it’s important to be mindful of what you’re drinking. Water should be your go-to, as it’s the best way to stay hydrated without added calories or sugar. If you need a little flavor, try adding a slice of lemon or cucumber to your water. Be cautious with caffeinated drinks like coffee or energy drinks; while they can provide a temporary boost, too much caffeine can lead to jitteriness and disrupt your sleep, which can negatively impact your productivity in the long run.

The Takeaway

A targeted diet strategy focusing on high-protein foods, superfoods, and minimal sugar intake can significantly boost your productivity at work and school. By starting your day with a solid breakfast, making smart choices at lunch, keeping healthy snacks on hand, and staying properly hydrated, you can keep your energy levels steady and your mind sharp. As you prepare to tackle both your studies and your new job, remember that what you eat plays a big role in how well you perform—fuel your body with the right foods, and you’ll be setting yourself up for success.