Healthy Food, Healthy Mind
The Link Between
Nutrition & Productivity
An unhealthy diet does not provide you enough
energy for your everyday needs. An unhealthy diet:
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Healthy eating is an essential part of a healthy lifestyle, but most
people are likely to think about healthy nutrition only in
connection with either weight loss or health in general. Only very
few will connect eating habits with productivity at work.
Research conducted by scientists at Brigham Young University
revealed that employees with unhealthy diets were 66% more
likely to report a productivity loss than healthy eaters. The foods
we eat have a direct impact on our work performance, so if
you want to increase your productivity, you should pay close
attention to your eating habits.
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Unhealthy nutrition is linked with a 66% increased risk
of loss of productivity.
Employees who rarely eat fruits, vegetables and other
low-fat foods at work were 93% more likely to have a
higher loss in productivity.
The drop in productivity at work costs employers two to
three times more than annual healthcare expenses.
Poor nutrition brings 50% more sickness absences per
year.
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leads to fatigue
causes poor mental health
provokes irritability
increases stress and depression
decreases your energy level
reduces your ability to think clearly and
work effectively
If you want your brain to perform at its best, avoid
eating junk food. The biggest enemies of
productivity are:
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Sugary foods like soda or sweets that will give
you a burst of energy, but later you will suffer
from a sugar crash and feel weak, confused or
anxious.
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Calorie-ridden foods like hamburgers or fries
that are full of trans and saturated fats make our
digestive system work harder and reduce the
level of oxygen in our brain. They will make us
feel sleepy, sluggish, and decrease our work
performance.
Healthy Eating:
Helps reduce the level of stress--Studies have revealed that
people who maintain healthy eating habits are less likely to
suffer from depression or have mood disorders. When you eat
healthy food, you can cope with your stress quicker and
concentrate on your work better.
The right foods can increase brainpower, motivation, and
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Helps you be physically and mentally active.
People often associate nutrition with weight maintenance,
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Energizes us and fuels our brains—Foods that contain low
glycemic carbohydrates and healthy proteins and fats provide
the brain with more sustained energy. You should eat fruits
and vegetables, whole grains, seeds, nuts, and healthy oils to
feel full of energy.
but eating well is just as important for nourishing the
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overall productivity by up to 20 percent, according to the
World Health Organization.
brain. Consider increasing your intake of the following
nutrients to improve brain heath and overall productivity
levels:
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folate, found in meat, beans, and greens
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omega-3 fatty acids, found in fish, flaxseed, walnuts,
and some types of eggs
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vitamin C, found in berries, bell peppers, and citrus
fruits
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vitamin E, found in nuts and vegetable oils
Also, don’t forget to drink plenty of water throughout the
day. One study published in the journal Sports Medicine
found that dehydration could lead to poor planning skills.
While a cup of coffee in the morning is generally okay, be
sure to cut back on caffeine in the afternoon and evening
so your brain isn’t overstimulated at bedtime.
 2/3 of US adults are now overweight, and the obesity rate has
increased 50% since 1960. Is this because we all just turned into
junk food junkies? No, its because restaurants and food
marketers are loading our meals with empty calories, and there is
nothing we can do about it…but BE INFORMED!
 The food industry spends $30 billion a year on advertising - 70%
of that is for convenience foods, candy, soda and dessert!
 Even the experts are confused. In a Cornell University study, 85
grad students and nutrition science professors served themselves
ice cream. They underestimated their own serving size and
caloric intake by 40%! When adopting a healthy eating lifestyle,
diet is as much about quantity as it is quality.
Smart Strategies
Shop the perimeter of the store when grocery shopping.
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Avoid heavily processed foods. Read labels. If there’s a long list of ingredients and if you can’t pronounce the
ingredients, you don’t need to be eating this food!
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Fresh fruits and vegetables are always the best option.
Fresh First - Frozen - Canned
Make healthy food swaps when snacking and making other
food choices.
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dark chocolate instead of milk chocolate
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yogurt and fruit instead of other unhealthy sweets
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English muffin instead of bagel
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water for sodas (or unsweetened tea / sweet tea cut in half)
Soda tops the list when it comes to promoting obesity and related health problems. There are virtually no nutritional
benefits that come with drinking sodas, so you’re practically drinking empty calories when you drink soda. Swapping sodas
out for water can be one of the most powerful health changes you could possibly make. If you need some more flavor, add
chopped up fruits to infuse your water, such as strawberries, raspberries and citrus. Mint is also a great addition
Educate yourself about your favorite restaurants and their menus. Most restaurants have their menus and nutritional info
online. Have a plan and know what you’ll order before going.
Eat a healthy breakfast.
 A productive workday begins before you leave home with a nutritious breakfast. You need to start your day
with your body fueled, but it’s important that you use the right kind of fuel to ensure better concentration
and a steady energy level throughout the morning. Don’t fall back on a grab-and-go donut, which will hurt
more than help. Instead, stick with the following food groups:
 Fruits and vegetables
 Whole grains
 Low-fat protein
 Low-fat dairy
Don’t skip meals.
 Skipping meals will hurt you later in the day by lowering your energy and productivity. Without a regular
supply of nutritious foods throughout the day, your body will not get the vitamins, minerals, and protein
that it needs.
Pack your lunch and plan ahead.
 To avoid the temptations of skipping meals, hitting the vending machine, or joining coworkers for
unhealthy fast food, pack your lunch to ensure that you have the types of food you need. Sandwiches on
whole grain breads, pitas, or wraps are a good choice, particularly when paired with spreads like hummus
and fillings like tuna, sliced eggs, or lean meats like turkey or chicken. Salads pack well too if the dressing is
kept separate or away from the leafy greens. Bring small containers of chopped veggies, almonds, granola
bars, bananas, and apples for additional snacks during the day to keep your brain and body humming.
 The choices you make at lunchtime can impact your productivity for the rest of the day. For example,
choosing a high-fat, fast-food meal offers empty calories and can cause your blood glucose to skyrocket and
crash. You’re more likely to experience an afternoon slump on days you get fast food versus days you pack
your own nutritious lunch.
 It also pays to plan ahead. Don’t decide on lunch when you go on break, and don’t select snacks in your
company breakroom. Planning all meals and snacks ahead of time will provide sustained energy to get you
through the day, all while helping you resist the temptation of grabbing quick processed foods.
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Foods we eat influence all aspects of our life:
our physical wellbeing, mental health and
work performance. You can use food to your
advantage.
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If you practice good nutrition based on
healthy foods, it will help you stay healthy
and improve your productivity in the
workplace and at home.
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Foods we eat can either help us focus and
concentrate, or they can negatively influence
our alertness and ability to perform.
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Eating well has many lifelong benefits. If you
don’t already eat healthfully, try making a few
changes at a time. It’s unreasonable to expect
a full-fledged change in eating habits
overnight. Plus, making a big, sudden change
in your lifestyle will decrease the likelihood
that you’ll stick with it.
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Gradual nutrition changes are the key to
long-term success. However, you will likely
notice even the smallest changes when it
comes to your productivity levels.
Helpful Tools
My Fitness Pal
 Calorie Counter
 Nutrition & Exercise
Journal
Fooducate
 Shopping App
Clean Eating Magazine
 Recipes
 Meal Plans
 Shopping Lists
Michelle Moore
Asheville Housing Authority
Health & Wellness Committee
828.239.3539
[email protected]