With the evolution of technology, humans are gradually moving away from physical labor and joining offices. However, office work has negative health impacts, which worsen with the food options available in workplaces, most of which do not align with the latest studies in nutrition science. Malnutrition affects not only our health but can also extend to our work performance, negatively impacting concentration, energy levels, frustration, and impatience. We all know that we should eat a balanced diet and exercise regularly, but saying it is easier than doing it, especially when you have nine hours of work and additional hours spent in commuting and household activities.
A study found that employees who participated in a health program that included a nutritional aspect had higher productivity, equivalent to nearly an additional workday for those who do not eat healthily. The Harvard Business Review states that what you eat affects your productivity, and the important thing is to apply a plan that is easier to achieve rather than just being aware of the importance of healthy eating. This can be done through seven main steps:
1. **Educate Yourself**: The first and most important step in this area is for employees to educate themselves about the value of foods and the impact of their food and drink choices on their health and productivity. While most of us know what is healthy and unhealthy, nutrition is more complex than just "good" or "bad" classifications. By educating yourself, you can make quick and simple adjustments to your diet that lead to better health outcomes and improved productivity.
2. **Design a Routine**: One reason we fall into poor eating habits is that we do not design or build a healthy routine, which allows ourselves to succumb to whatever is easy, which is often unhealthy. By establishing the right routine, you can prepare healthy meals, helping you make food decisions before you feel hungry. For example, an employee can create a routine dish like a mix of carrots, seeds, and nuts to replace the need to buy chips or sweets.
3. **Don’t Skip Meals**: When you eat and how often you eat is as important as eating healthy and extracting nutrients from your food. Therefore, it is crucial not to skip meal times or leave long intervals between meals, especially snacks, as this can lead to decreased glucose levels, making it hard for the employee to focus, increasing the risk of overeating in the next meal, and raising the risk of weight gain.
4. **Stay Hydrated**: Dehydration is likely to weaken employee performance and lower cognitive abilities, even diminishing morale. It is essential for employees to keep their bodies hydrated by drinking water instead of sugary or caffeine-laden drinks, which have negative side effects like dehydration and increased blood sugar levels.
5. **Smart Lunching**: The main work meal is often lunch, which should receive attention, yet many find eating it difficult due to work pressure. An ideal lunch should include protein, sugars, fiber, carbohydrates, and other nutrients. This meal should preferably include fruits and vegetables as they enhance happiness, engagement, and creativity by promoting the production of dopamine, which boosts feelings of happiness. A large salad is a favored lunch option. It’s important to take the time to enjoy lunch and avoid eating at your desk if a better place is available.
6. **Opt for Reasonable Snacks**: Hunger can be a distraction at work, and many fall prey to vending machines filled with sweets. However, snacking is essential for improving mood and productivity while avoiding sugar overload. Healthy snacks can include fruits, vegetables, nuts, seeds, yogurt, and unsweetened cheese, preferably prepared at home before heading to work.
7. **Be Mindful of What We Eat**: What we eat has an impact on our concentration and energy levels. It can be challenging to stick to a healthy diet 100% of the time, but being attentive to what and when we eat can help. This includes being fully aware of your food while shopping, preparing, serving, and consuming it. You can apply this by making a list of essential nutrients when you go shopping and avoiding eating based solely on hunger, as this can lead to overeating. It's not necessary to finish everything on your plate; consider resisting food temptations and saying "no" to yourself.
