EMU Today

During busy workdays, coffee and a quick snack from the vending machines might keep us going, but this habit can harm our health and productivity over time. Darlene Bellers, the clinic director for Eagle Nutrition Services (ENS), has some tips for making dietary choices to improve performance.

Make well-balanced food choices
Choose healthy, balanced meals to help maintain stable blood sugar levels and consistent energy levels throughout the day. “Vegetables are healthy, but having a vegetable-only salad at lunch will leave one unsatisfied in the afternoon,” Bellers says. “A salad with some lean protein and whole grains will offer a higher level of satisfaction, more stable blood sugar, and more energy for the afternoon work slump.” Prioritize eating whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

​​Avoid stress eating
Our favorite comfort foods--a sweet treat or a quick shot of espresso--can power us through a wave of tiredness. However, consistently consuming these foods may impact our productivity. “Foods high in sugar, salt, or fat may offer a quick hit of pleasure by triggering dopamine, but this short-lived reward can lead to a cycle of cravings for stress relief,” says Bellers. “Over time, these choices can disrupt our energy and hydration, leaving us worse off and even more stressed.”

Plan and pack your meals
Start with small, actionable steps. An app like MyPlate.gov will generate balanced meal plans. For example, a well-rounded lunch could include lean protein like chicken, fish, or nuts, some whole grains such as bread, pasta, or quinoa, and a serving of vegetables, fruits, or dairy.

Pack some mid-day snacks
The post-lunch dip in energy is a common challenge, but it can be managed with thoughtful planning. Bellers suggests packing nutritious snacks, including protein, complex carbohydrates, and healthy fats. “Consider having half an apple with one tablespoon of nut butter instead of a whole apple. This combination provides fiber, protein, and healthy fats, leading to more stable blood sugar levels, increased satisfaction, and brain-boosting fats.”

Indulge intelligently
It’s hard to resist that plate of brownies on the breakroom table. Consider keeping a healthy alternative in your bag to minimize temptation. “It's much easier to walk away from the donuts when I know I have a few dark chocolate squares tucked into my office drawer,” Bellers says. The trick is to find a treat that offers satisfaction and pleasure—but that you won’t overeat.