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Eat well

Nutrition tips for energy

10 mins

Make sure you're eating enough

Under-eating is one of the most common causes of low energy at work — and one of the least recognised. If your brain is rationing fuel, concentration goes first.
Aim for three proper meals a day. Don't skip breakfast, even a small one is better than none, and put thought into what you have for lunch rather than just grabbing something quickly and eating at your desk. Have a small snack mid morning and/or mid afternoon if needed and in general don't go more than 4 or 5 hours without eating.
Quick check - If you're properly hungry within two hours of eating, your last meal didn't have enough protein or slow-release carbs to sustain you.

Choose slow-release carbohydrates

Your brain runs on glucose — but it needs a steady supply, not a flood. Fast carbs spike your blood sugar then crash it, leaving you more tired than before. Slow-release carbs keep energy and focus consistent across the day.
Good choices - non processed oats, wholegrain bread & rye bread, brown rice, quinoa, lentils & chickpeas, new potatoes, oatcakes, wholegrain pasta
Avoid - white bread, pastries, sugary snacks and drinks

Include protein at every meal

Protein slows the release of everything you eat alongside it, making any meal more sustaining. It keeps you fuller for longer — the most effective strategy to prevent unplanned snacking.
Aim for - a palm-sized portion at each meal, not just at dinner. Spreading protein across the day will give you more consistent energy.
Good sources - eggs, Greek yoghurt, chicken & turkey, oily fish, cottage cheese, lentils & beans, tofu & tempeh, mixed nuts

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