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Nutrition For Productivity

Updated: Aug 10, 2022

Did you know you can boost your productivity just by eating better?


Workers who eat five portions of fruits and vegetables at least 4 days per week demonstrated a 25% higher job performance than those who don’t. In contrast, eating unhealthily increased the risk of productivity loss by 66%.


In addition, an unhealthy diet can affect mental health and mood, increase anxiety, and lower cognitive performance.


So here are some tips to improve your dietary habits so you can feel more productive and focused every day:


1. Don’t skip breakfast!


It’s the first meal of a day and a chance to set your body up for a day of sustained energy. Choose a balanced breakfast that includes protein, fiber, and complex carbs – it’s preferable to avoid having a sweet breakfast.


2. Maintain a regular eating schedule.


It’s a good idea to eat at least three balanced meals per day around the same time to ensure your body and brain get all the fuel they need to function optimally without the mid-day crash.



Studies found that with a Mediterranean or Japanese diet, the risk of depression was 25% to 35% lower. Consume foods such as brown rice, whole grains, dark chocolate, leafy greens, berries, salmon, legumes, nuts, and seeds which help boost productivity.



4. Bring healthy snacks from home.


If you bring healthy snacks, you’re less likely to reach for last-minute, unhealthy options if you get hungry mid-day.


Fruit, nuts, a boiled egg, or veggie sticks with hummus are all good snack options.


5. Limit the consumption of salt, sugars (especially sugary drinks), saturated fats, and processed foods.


For example, foods high in saturated fats lead to increased inflammation, which is linked to cognitive decline.


6. Stay well hydrated.


Water is an essential component of our diet and survival. The CDC recommends that men consume 125 ounces per day, and women should consume 90 ounces daily.



VitaliTeam Workplace Wellness provides solutions at the intersection of organizational health and individual wellbeing.








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