The foods you bring to work should give you energy to get through your daily tasks and help you focus and learn new things. Packing your lunch is a good way to get the nutrients that support productivity and reduce fatigue. Bringing healthy snacks is also important because they give you an energy boost without having to hit the vending machine.
Whole Grains
The USDA recommends getting half of your grains in the form of whole grains because they contain more nutrients than refined grains. Whole grains are a good source of complex carbohydrates, which are your body's main source of energy. Filling up on them during your workday gives your body the fuel it needs to be efficient. Bring a sandwich on whole-wheat bread for lunch or snack on whole-grain crackers with low-fat cheese or oatmeal. Popcorn is also considered a whole grain and is a good alternative to eating potato chips at your desk.
Fruits and Vegetables
Fruits and vegetables are low in calories, but contain plenty of fiber and carbohydrates. Eating them during your workday increases energy and allows you to get through the day. Fruits and vegetables are also a good source of antioxidants, which protect your brain and keep it sharp, aiding focus and concentration. Eating produce throughout your workday will help your brain retain important information and help you get your work done efficiently. Add sliced vegetables to a sandwich, bring a piece of fruit for lunch or a snack, or try sliced vegetables with hummus to get you through the afternoon slump.
Fish
Fish is a good source of omega-3 fatty acids, which are nutrients that support brain function and health. Including fish in your lunch is a good way to keep your brain working optimally, increasing your concentration at work. Salmon, tuna, mackerel and herring are good choices. Try a tuna sandwich instead of turkey or add some grilled fish to a salad. If you don't like fish, try snacking on walnuts or pumpkin seeds, adding flaxseed to a smoothie or tossing some soybeans into a salad or cup of vegetable soup.
Whole Grain Cereal With Low-Fat Milk
Cereals made with whole grains contain complex carbs for energy, but adding some low-fat milk increases your protein intake, which offers an additional energy boost. This combination also improves brain function due to the small amount of fat contained in the milk. Cereal with milk is a good choice if you don't have time to eat breakfast before arriving at work. It also works as a healthy midday meal or afternoon snack. Add some fruit if you are eating cereal as your meal to round it out and increase nutrient intake.
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