What are your work and career goals for this month, quarter, or year? Just like many of our clients, top performers often prioritize their health and well-being, recognizing the impact of nutrition on energy, focus, and productivity. While individual habits may vary, I am sharing 10 recommended eating habits for those with ambitious work goals.

Prioritizing Breakfast 

Many high achievers recognize the importance of a healthy breakfast to kickstart their day. A balanced morning meal fuels the body and brain, setting a positive tone for the rest of the day. Moreover, a nourishing breakfast has been shown to regulate appetite and reduce the likelihood of overeating during later meals, contributing to better portion control and overall dietary balance.

Balanced Meals

Successful individuals tend to focus on well-rounded, balanced meals. They include a mix of lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables to provide sustained energy throughout the day.

Regular Eating Schedule

Maintaining a consistent eating schedule helps stabilize blood sugar levels and avoids energy crashes. Regular meals and healthy snacks can prevent extreme hunger that can lead to poor food choices later on.

Hydration

Staying hydrated is crucial for cognitive function. Top performers often prioritize water intake throughout the day, as dehydration can negatively impact focus and overall well-being.

Nutrient-Dense Snacks

Instead of relying on sugary or processed snacks (treats), my team empowers our clients to choose nutrient-dense options like nuts, seeds, yogurt, or fruits for quick yet sustained energy boosts.

Meal Planning

Planning meals in advance can help top performers stick to making healthier food choices and avoid relying on convenient but less nutritious options. This can also save time and reduce stress during busy workdays when you already have a system in place and know “what’s on the menu” each week, or at least for the next few days.

Meal Breaks

Those with goals to reach never skip proper meals, and they serve themselves well by taking breaks away from work to eat. This practice not only supports physical health but also provides mental breaks, enhancing overall well-being.

Mindful Eating

Successful individuals practice mindful eating, paying attention to what they eat and savouring each bite. This approach helps prevent overeating and promotes a healthier relationship with food and coping with healthy workplace stress.

Limiting Caffeine and Sugar

While a moderate amount of caffeine can enhance alertness, excessive consumption may lead to energy crashes. Did you know that dietitians can help determine the right levels of caffeine based on your genetic predisposition to metabolizing caffeine? To help maintain stable energy levels, try to avoid added sugars.

Listening to Our Bodies

Top performers pay attention to how different foods make them feel. They adjust their eating habits based on personal needs, considering energy levels, digestion, work schedule and other lifestyle factors.

It’s important to note that everyone’s nutritional needs are unique, and these habits may not apply universally. Individuals should consider their personal preferences, health goals and concerns, as well as any dietary restrictions, when adjusting their eating habits. We at NutriProCan, of course, recommend consulting a registered dietitian for personalized and evidence-based guidance!

P.S. Our services are covered by many employee health benefits!

This content is meant to provide information and ideas, but it is not a substitute for professional medical, health, or dietary advice. Always consult a qualified healthcare provider, such as a registered dietitian, for personalized nutrition advice.