Can eating well help you with your work performance? The answer is definitely yes. In fact, eating well helps you improve your performance in a variety of areas. This is because getting proper nutrition helps us have more energy, to have better concentration, to think more creatively, and to just plain feel better for taking on just about any task. If you are interested in how nutrition can help your performance at work to improve and want to know some specific dietary tips for getting the most out of your meals for on-the-job performance, read on.

Eat High Protein Foods for Better Energy and Concentration

Let’s face it. We all know how difficult it can be to concentrate when we are tired and hungry. Fortunately, this can be remedied by eating high protein foods for breakfast and lunch. Protein not only helps us feel fuller for longer (and without eating as much as with low-protein foods), it provides sustained energy–the kind that is needed to keep going all day at work without a slump. When you have more energy, you are also able to concentrate better and to think more creatively. This helps you tackle just about any work-related problem with ease, and without even getting tired.

At breakfast and lunch, enjoy foods like:

  • Avocado
  • Beans
  • Eggs
  • Nuts
  • Lean meats
  • Cheese
  • Quinoa
  • Tofu
  • Coconut
  • Olives

Stay Hydrated for More Energy and Improved Mood

It is easy to forget to drink something when you are at work. All of those phone calls, meetings, emails, customer contacts, project proposals, and other things can take up your concentration, and before you know it, you are thirsty. The only thing is, if you wait to drink until you are thirsty, then you are already dehydrated.

It is best to bring a large, refillable container of water from home to work each day, with about two liters of water in it. Keep it on your desk, and take a few large sips of it at least every hour throughout the day. Hydrating keeps you energized, and also improves your mood so you interact better with others. Believe it or not, being thirsty can make you just as grumpy as being hungry. Not only that but being hydrated keeps your skin from drying out in those cold, de-humidified office environments.

Avoid Sugar

Yes, you may crave one of those donuts or Danishes your co-workers brought in for everyone in the morning, but don’t eat one. At least, not if you want to have peak work performance. The pastries may be delicious, but they are full of sugar, and this is not a good thing if you want to be alert and thinking clearly all day.

Sugary foods and drinks will spike your blood sugar briefly, giving you a “sugar high,” but those levels will soon crash. When they do, you will become sleepy, grumpy, and foggy-headed, which makes it hard to perform at your best. You should even avoid putting sugar in your morning coffee for best results (natural sweeteners like honey or stevia are okay)

Once you know how to eat for peak performance at work, and put it into action, you will be amazed at the difference it makes in your work performance. Eat right during the day, and expect to see your performance become vastly and noticeably improved.