Enrich's Guide to Eating in the Workplace

Your energy is one of the most precious resources you have, but during the workday, there are many demands of your time, attention and energy. We all want to be our best and most productive selves, so we can take satisfaction in our day’s work and really enjoy our downtime. However, sometimes we can find ourselves making food choices which can negatively impact this energy flow. The foods we include supports our bodies and brains to function at their very best and integrating the below nutrition tips into your food choices can help to stabilise your energy throughout the day. This will keep you focused, energized and help to avoid the dreaded afternoon slump. Come join Enrich this month as we learn all about how to eat and drink well in the workplace all year round!

One of the most important things about eating in the workplace is that you need to come prepared. Have an idea of what meals and snacks you are going to consume throughout the day, whether that be food you are bringing from home or eating in your workplace canteen. When we don’t plan to snack, we can end up reaching for something quick and convenient, but these are often not so dense in nutrients. This can end up making us feel more tired. By thinking ahead, we can create an environment for success.

Breakfast:

Start the day with a well-balanced breakfast. Breakfast has often been called the most important meal of the day, so starting the day with a balanced breakfast will put our energy levels on the right path for a productive, focused day. Your choice of breakfast can be sweet or savoury, whichever you prefer! A tip from us here at Enrich, try including a source of protein in your breakfast to make the meal more substantial and keep you fuller for longer.

Snack:

Snacking can be a taboo subject when it comes to eating in the workplace as people associate snacking as a bad thing. This is not true. Snacking throughout the day can help to maintain energy levels and keep us focused throughout the day, leading to greater productivity. Snacking can be bad however when we choose the wrong snack. Eating a food with ‘empty calories’ (calories found in foods that are high in sugar, fat and salt that provide little to no nutritional value) can leave us feeling hungry 15 minutes after eating. Eating a carbohydrate-only snack will produce a short burst of energy, but will ultimately make you feel more tired as you experience a sharp drop in blood sugar. Instead, think about balancing your snacks to include all macronutrients and make them more nutrient-dense. Try crackers with cheese and grapes, berries with yoghurt and granola, or a banana with a handful of nuts.

*Snack mindfully*

Make time to eat your snack. Don't eat it while doing something else —like scrolling through your phone or working at your desk. Instead, stop what you're doing for a few minutes and eat your snack like you would a small meal. Make time to really enjoy it. 

Lunch:

Like our breakfast, we want to make sure our lunches are balanced. Source of protein, a source of carbs and plenty of nutrient dense vegetables. What’s so important with our meals in work is to make sure we are eating enough to support our body’s needs. When we are not consuming enough energy from food to support our body’s needs, we can feel irritable, tired, and lacking in focus. Keep an eye on your hunger levels and try not to go more than two to three hours without food.

If you don’t have a meal to bring into work and want to eat in your workplace canteen, let us take the burden off your hands. When you see our Enrich logo beside a dish, you can rest assured that your meal will contain the perfect mix of complex carbohydrates, protein and healthy fats to power you through the workday.

Water:

It is vital to stay hydrated throughout the day. We can get so busy at our desks that we completely forget about drinking water. Make sure to bring in a water bottle filled with you at your desk and put it beside your computer to help remind you to drink. If you aren’t great at remembering to stay hydrated, it can be handy to set reminders or have hydration goals to hit throughout the day. Another good tip is to drink a glass of water as soon as you sit down at your desk, before you begin your workday. It sets us up perfectly to start the day and supresses our hunger too. When we are dehydrated, we can often feel more fatigued. We experience difficulties in concentration and focus, and our ability to carry out everyday tasks is impaired.

Coffee and Caffeinated drinks:

When consuming caffeine in the workplace, it’s best to avoid coffee/energy drinks after 2pm to 3pm to ensure it doesn’t interfere with sleep. Caffeine can still provide a boost in the afternoon but it’s worth finding an alternative that can keep you fuelled for the end of the workday.

The likes of sugar sweetened beverages are also quite popular for keeping energy levels high throughout the workday. Along with no nutrients, sugar sweetened beverages can contribute to poor health, with risk of weight gain, poor dental health and increased risk of developing type 2diabetes. It is best to minimise the amount of these drinks consumed and stick to water where possible.