How to Eat to Stay Productive

Rebecca Lewis February 16, 2015

Your diet plays a major role on your productivity. Food can be a source of energy. But it can be a source of lethargy too, if you are picking the wrong choices all these time. If you’re looking to amp your productivity, it is important that you assess your regular diet. Are you eating what your body needs to be mentally and physically alert? Or are you favouring those that simply rob you off the energy and keep you feeling bloated, angry and depressed?

By simply limiting your intake of foods that can slow you down, and eating more of those that can help you move forward, you are always headed to a one fine productive day.

Here are some diet tweaks to consider to increase your productivity.

Never skip breakfast.

Even if you’re someone who is not generally hungry in the morning, you should still establish your breakfast routine. Think of this – your stomach is empty for 6 to 8 hours every night as you sleep. Thus, not eating breakfast can lead to poor energy. To fuel up effectively for the rest of your day, choose foods that are nutritionally dense yet low in glycaemic index or those with minimum glucose content like oatmeal and whole grains.

Ditch the junk food.

Junk food should be something you eat as a treat, not as you regular diet. Eating junk food is an easy way to lose your focus and alertness at work. Basically, they are high in trans and saturated fats that make you feel sluggish and dizzy, as well as sugar that gives you a quick “energy high” followed by a crash. If you want to keep your concentration and energy levels on the right track throughout the day, opt for whole produce like vegetable salad and fruits. Want something crispy and flavourful? You can never go wrong with nuts.

Eat small, frequent meals.

Eating small amount of meals frequently is an easy way to keep your glucose levels constant. If you skip a meal, your blood sugar levels drop excessively low. And on your next meal, you have a tendency to overeat, which causes your blood sugar levels to go up too high. By eating smaller and more frequent meals, you are evenly distributing your body’s supply of fuel. What’s more, you’re less likely to binge eat, which aids in weight loss.

Quench hunger by eating some fruit.

If you’re looking for a low-calorie food that can quench your hunger easily without you having to eat a lot, always have a fruit or two in your bag. Fruits contain complex sugar and fibre, which make you full for longer. They also get digested by your body easily, so you skip the fatigue symptoms you could experience if you opt for hard-to-digest foods.

Get your two-serving of fish a week.

Or maybe a bit more. Fatty fish like salmon and tuna are great sources of omega-3 fatty acids – a great source of fuel for your brain! They help keep your brain cells thriving, as well as help your body store carbohydrates as energy, rather than fat.

Eat more fibre.

Foods that are high in fibre get digested by your stomach steadily and slowly. This leads to a stable supply of energy throughout the day which in turn, makes you more productive, alert and prepared for more tasks.

Be careful with caffeine.

It’s easy to reach for a cup of coffee during afternoon slumps. Whilst it does help make you more alert, too much caffeine will cause your energy levels to crash, severely affecting your productivity. Not only that, consuming too much caffeine in the afternoon can affect your quality of sleep at night, which then puts a heavy toll on your productivity and energy levels the next day. Simply drinking a glass of water or a cup of hot green tea, going for a short walk, or doing some stretches can be a better way to boost your energy and skip the crash.

Got more tips to share? Feel free to post a comment below.