Workplace Wellness: How to Maintain a Healthy Diet Whilst Juggling a Busy Job.

It’s no secret that following a healthy diet leads to increased energy, better productivity, and an enhanced mood at work, however early morning calls, catching up on work over lunch, and working late to meet deadlines are frequent challenges faced by many. This can lead to late-night takeaway meals, skipping meals, and reaching for caffeine and sugary snacks to keep energy levels up.

It’s no surprise that a 2012 study demonstrated a connection between working longer hours and increased barriers to healthy eating (1), whilst another in 2022 connected higher levels of dietary fibre insufficiency with longer working hours (2). In fact did you know that frequent consumption of healthy food items is actually associated with lower levels of burnout? (3) This demonstrates just how important a diverse and balanced healthy diet is for work well-being (3). For tips specifically on reducing stress with diet, please read my previous blog here.

So how can you make small, sustainable changes to help you stay energized, focused, and well-nourished without adding extra stress to your day?

Common Challenges of Eating Well in a Busy Job

1) Time Constraints - With a packed schedule, meal prepping and cooking often take a backseat.

2) Office Temptations – Free pastries, vending machines, and team lunches can lead to unhealthy choices.

3) Energy Slumps – Poor nutrition can cause energy crashes, affecting productivity.

4) Eating on the Go – Relying on convenience foods that may be high in sugar, salt, and unhealthy fats.

5) Skipping Meals – A busy workload can mean skipping breakfast or lunch, leading to overeating later.

Easy Tips for Workplace Wellness through Diet

1. Prioritize Meal Prepping

Photo credit: Ello

Spending a little time on meal prep can save you stress and poor food choices during the week. Batch cooking is great in theory, but in practice can add more stress if busy.  Instead consider having quick healthy foods to hand to make 5 minute meals e.g.  a packet of smoked mackerel, a bag of rocket, some salad ingredients, a pinch of salt and a drizzle of olive oil transforms into a healthy lunch. 

Photo credit: Abbie Whiddett

2) Keep Healthy Snacks at Your Desk

Avoid the grab for sweet treats for by keeping nutritious snacks within reach. Some great options include:

• A piece of fruit with unsalted nuts

• Hummus with veggie sticks

• Protein balls  

3) Stay Hydrated

Dehydration can lead to fatigue and cravings but it’s easy to forget to drink the recommended 2 litres a day. Keeping a water bottle on the desk,  setting phone reminders and drinking herbal teas can all trigger us to remember.

4) Plan Breakfast for Sustained Energy

Skipping breakfast can cause energy dips later in the day. Opt for protein-rich and fibre-packed options such as:

Photo credit: Adam Bartoszewicz

• Greek yoghurt with nuts, seeds & berries

• Eggs cooking in any way are a great option (aim for least 2-3)

• Protein Smoothies with a mix of fruit, veg and protein powder- if in a rush

5) Plan lunches when eating out

If eating at the office, check out the best options nearby before the lunchtime rush and find  meals offering at least 25g protein, with a good amount of salads/ vegetables and wholegrains. Whilst sandwiches can lead to a short lived energy high, this is often followed by an energy dip and hunger pangs.  Places to consider. M&S, Leon, ITSU.

5) Slow down for 10 minutes!

Try and take 10 minutes away from the screen or scrolling to focus to take a proper break. This aids digestion, supports overall mood and also allows you to enjoy your food!

Conclusion

Eating well doesn’t have to be complicated, even in a demanding job. By making simple adjustments it’s possible to sustain energy, improve focus, and support overall well-being. If you’re looking for personalized guidance to optimize your nutrition for a busy lifestyle, book a consultation with me today!

I also offer Corporate Nutrition and Workplace Wellness initiatives to companies and would love to chat to you should this be of interest in your place of work. Find more details here.

References:

1. Escoto KH, Laska MN, Larson N, Neumark-Sztainer D, Hannan PJ, (2012), 'Work hours and perceived time barriers to healthful eating among young adults.' Am J Health Behav. 2012 Nov;36(6):786-96.

2. Min J, Lee DW, Kang MY, Myong JP, Kim HR, Lee J. (2022), 'Working for Long Hours Is Associated With Dietary Fiber Insufficiency.' Front Nutr. 2022 Feb 18;9:786569.

3. Penttinen MA, Virtanen J, Laaksonen M, Erkkola M, Vepsäläinen H, Kautiainen H, Korhonen P. (2021), 'The Association between Healthy Diet and Burnout Symptoms among Finnish Municipal Employees,' Nutrients. 2021 Jul 13;13(7):2393.