Healthy Foods that can boost your performance at work

If you didn’t know, what you eat can have a huge influence on your productivity at work. It is so easy to get engrossed with work that the only thing you have all day is different shades of snacks. We understand the need to just get your stomach filled but the truth here is, that eating a balanced and nutritious diet can provide you with the energy and level of focus you need to perform well. On the flip side, poor dietary choices can cause tiredness and reduced brain function, which in turn causes a dent in your productivity. 

What do healthy foods mean? I just want to eat! 

Many people believe that it is just about eating something and the moment they eat, they gain enough strength to continue the day’s work. Healthy food is more than just satisfying your hunger, it is about eating food that will supply your body with the right nutrients that support your physical and even mental health. We have had people say that food makes them happy; if food makes you happy, it means that you are enriching your mental health. 

Eating healthy also means that you are incorporating certain valuable food items such as vegetables, fruits, protein sources, healthy fats, and good grains into your meals. Not everyone knows what to eat, when to eat and how to eat these things to yield good results and most importantly improve their productivity at work. We have done enough research and have come up with some that you should try. 

Homemade Fruit Parfait

Emphasis on “Homemade” because when you make your parfait at home, you have control over the ingredients. You can choose the freshest fruit, low-fat yogurt or dairy-free alternatives, and extras such as nuts and seeds without excessive sugar. Another thing about making your parfait at home is that you can prepare it to suit your taste preferences and dietary needs. Usually, most homemade parfaits are prepared with Greek Yogurt, fresh mixed berries, granola, and honey. These ingredients provide a balance of protein, vitamins, fiber, calcium, and antioxidants that fights oxidative stress and helps to maintain energy level. 

Salad 

Although Salads can be as simple or elaborate as you like, they are also a healthy choice of meal if you are looking to be more productive at work. Usually, they contain fresh vegetables, leafy greens, (proteins such as eggs, chicken, or beans), nuts, and grains. Whichever way you like, you can dress your salad with vinegar, lemon,  salad cream, or mayonnaise. If you have been eating your salad bare, you can try adding tofu, peas, or chicken for protein. Also, adding fiber-rich ingredients like beans helps to aid digestion and keeps you working the whole time. The vegetables which are the core ingredient of the meal contain water that helps you to stay hydrated throughout the day. 

Banana Smoothies

Smoothies are a popular food but banana smoothies do it better. Not just because bananas are tasty but because they contain natural sugars and carbohydrates that can boost energy. Also bananas are rich in potassium which is important for proper functioning of the heart and muscle. Banana smoothies are very easy to prepare, you probably just need some pieces of fresh ripe bananas, protein powder, and milk. If you would love to have it cold, you can consider having some ice cubes too. Blend the ingredients and adjust the viscosity by adding more milk or water, and your smoothie is ready. Furthermore, bananas contain vitamins that can help you maintain your energy level while you get the work done. 

Read Also: Restaurants that offer you Affordable Lunch as a Lagos Worker

Sweet Potatoes, Green Beans, and Chicken

This meal combo is great, and it doesn’t just provide the energy needed to do work perfectly, it also supports muscle health. While sweet potatoes provide fiber and vitamins A and C, green beans contain vitamin C too, and antioxidants that can keep your cells alive. Chicken is undeniably a source of protein and can be cooked in various ways – boiled, fried, or grilled. You don’t have to spend so much time bringing this meal to fruition if you know how to go about it. 

Boiled Rice, Vegetables, and Fish

Rice sounds like the easiest go-to for everyone but you can tweak it to serve some good purpose for you. Rice is a good energy source and can also be versatile, so pairing it with vegetables and fish is a good idea. You can use any type of vegetable suitable for you, it could be broccoli or some other type. Also, they reduce blood pressure and the risk of eye problems. Talking about fish, they contain different types of essential vitamins and iodine. So, you may want to try your rice with vegetables and fish most of the time. 

Scrambled Eggs, Toast and Avocado Spread

Scrambled Eggs, Toast, and Avocado spread is a delicious meal and a balanced one too. With eggs being a rich source of protein, toast as carbohydrates, and avocado spread as healthy fats, you can achieve the amount of energy needed to put in the work. If you like, you can mash the avocado and spread it on the bread, serving your eggs by the side. You can have this meal combination either as breakfast or brunch. Also, you can decide to have two slices or more of bread but make sure that you are still eating light despite trying to fill up your stomach. 

Pancake Sandwich

Pancakes are simple to make. Gone are the days when you get to eat your pancakes like that, bare! Now, you can choose to garnish them with fruits, peanut butter, honey, maple syrup, chocolate spread, or any other extra you like. Also, you can fill them with cooked bacon, sausage, or scrambled eggs. Pancakes contain carbohydrates and influence your energy level. While sugar can be necessary to provide you with energy, you may also want to be cautious with it. Choose your ingredient choices cautiously and do not overindulge yourself to having too much. 

Pasta, Vegetables, and Shrimp

Pasta, vegetables, and shrimp provide protein, carbohydrates, and fats alongside some vitamins. This looks like a perfect combination that can give you more than enough energy. Pasta barely takes 10-15 minutes to get done, and vegetables and shrimp do not also take all day; so, there is no need to panic about having to spend too much time preparing the meal. While making the shrimp, you can boil or fry with ginger, garlic, or lemon before stir-frying with the pasta and veggies. If you want, you can add some pasta cream or tomato sauce, whichever one you like. You can go about your daily activities and record impressive results after having this meal. 

These meals are great and can work for you. However, their impact on your productivity depends on your portion size, ingredient choices, dietary preferences, and needs. So, you may want to be intentional about how you take them. Consider the factors mentioned earlier and go with whatever works best for you. 

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