Think about how much time we spend at work, whether at a corporate office, startup, construction site, university or even from home. It is more than just a place to get things done; our workplace shapes our health, productivity, and overall well-being. And one of the most powerful tools for improving workplace well-being? Nutrition.
As a UK-registered dietitian with a background in neuroscience, I have experienced firsthand how closely nutrition and health are tied together. I am accredited to deliver the British Dietetic Association’s (BDA) Work Ready programme, which integrates nutrition into workplace wellness initiatives. This approach may contribute to sharper minds, more energy, and a healthier, happier workforce.
Why workplace well-being matters (more than ever)
The modern work environment can be challenging. Long hours, endless screens, sitting for too long, and juggling multiple tasks can all take a toll on our mental and physical health. Looking after workplace well-being is no longer a “nice-to-have” perk. It is essential for building a resilient, engaged, and productive team.
What we eat (and drink) plays a significant role in supporting well-being. Research backs this up: workplace programmes that focus on nutrition, often alongside physical activity, have been shown to improve productivity and reduce absenteeism (Grimani et al., 2019). Whether you are leading a team in a large company, a non-profit, or a public institution like the NHS, adding nutrition to your well-being strategy can make a big difference.
How nutrition (and hydration) can sharpen your mind and improve your energy at work
We all know that feeling, the mid-afternoon slump, when our focus disappears, and we start watching the clock. Sound familiar? While grabbing an indulgent snack or an extra coffee might seem like a quick fix, the answers could lie in what we eat—and drink—throughout the day.
As it turns out, our diet may do more than power us through meetings; it can help keep our brain sharp and our energy levels steady. Studies suggest that nutrients like omega-3 fatty acids (think oily fish, flaxseed, and walnuts) may support cognitive function, particularly in ageing populations, although the evidence is still developing (Issa et al., 2006; Sydenham et al., 2012).
Higher intakes of fruits and vegetables have been associated with better cognitive function, though research suggests that their effects may vary depending on the type of cognitive task (Péneau et al., 2011). Meanwhile, foods rich in complex carbohydrates, such as whole grains (oats, wheat, rice, barley, etc.) and pseudo grains (quinoa, buckwheat, amaranth, etc.), provide slow-releasing energy to keep us focused. Plus, certain complex carbohydrates, like those found in whole grains and inulin-rich foods, may enhance memory and mood (Smith et al., 2015).
And now, it is time to talk about hydration, as dehydration may impair sustained attention. Research suggests dehydration may be linked to poorer performance on attention tasks, bringing our attention to hydrating adequately throughout the day (Rosinger et al., 2024). This becomes even more critical in physically demanding jobs like construction, where increased fluid loss due to sweating can lead to dehydration faster. Keeping water intake consistent throughout the day, especially during physical tasks, is essential for maintaining energy and focus.
So, when at work, what is on our plate (and in our water bottle)? A healthy, balanced diet and adequate hydration might just be the game-changers that help us power through the day.
Tailored nutrition: Because every BODY (and BRAIN) is different
We all know how tricky it can be; what works wonders for one person might not work for another. That is because no two bodies (or brains) are the same, especially when it comes to nutrition. This is where tailored nutrition comes in, especially in workplaces with employees who have different needs.
The Eatwell Guide (Public Health England) gives us a great starting point for balanced eating. Still, every individual has unique dietary needs depending on their health status, job demands, and personal preferences. Tailoring nutrition advice to meet those needs ensures employees get practical, relevant tips to help them achieve their goals and thrive.
The BDA Work Ready programme: Bringing more than healthy eating to your workplace
The BDA Work Ready programme is not just about nutrition but also about creating healthier, more productive work environments. Aligned with UK-healthy eating guidelines, the programme goes beyond and uses tailored nutrition interventions to help organisations take practical steps to improve employee health.
Tailored advice also means employees get support that fits their unique lifestyle and health goals. The programme is flexible and evidence-based, from identifying and tackling industry-specific challenges to understanding how to offer healthier food options and delivering workshops to increase health awareness. And it is delivered by registered dietitians.
Eat well, feel better: How food affects mood and stress
Picture this: something as simple as adding more fruits and veggies to our lunch could help support our mood. Research shows that a diet rich in fruit and vegetables is linked to better mental health outcomes, like feeling less stressed and anxious (Głąbska et al., 2020).
Omega-3 fatty acids, in particular, have shown promise in managing mood and anxiety symptoms, especially in women during the menopausal transition and postmenopausal years (Grigolon et al., 2023). On the flip side, while observational studies have found a connection between ultra-processed foods and poorer mental health—including a higher risk of depression (Lane et al., 2022)—it is important to remember that this is correlation, not causation. But here is the key takeaway: supporting employees with healthier food choices may help them manage stress and support their mood.
More than nutrients: The sensory and social aspects of eating
Nutrition is not just about what we eat but also about how we eat. Ever find yourself skipping lunch or having a super quick bite to “get more done”? You are not alone. But meals can be a great opportunity to connect with others (and ourselves) and recharge.
By taking regular meal breaks, practising mindful eating, and even stepping outside for a change of environment, we may improve our well-being. Then, there is the sensory experience of food—its smell, taste, texture, and the memories it evokes— which can be deeply nourishing. And if we consider socialising during meals, this may also improve our mood and strengthen bonds at work.
Can employers play a key role in all of this? Certainly, through initiatives such as encouraging protected meal breaks, creating spaces for shared meals, and promoting a culture where taking time to eat mindfully is actually valued. Listen to your employees, and they will tell you what they need.
Making a difference: How workplace nutrition may transform lives
The impact of workplace nutrition programmes is documented, yet more research would generate further insights into their full potential in different settings. A systematic review found that multi-level interventions, including nutrition and physical activity, may improve employee health and reduce absenteeism (Rachmah et al., 2021). Another systematic review highlighted that workplace interventions that target nutrition and physical activity contribute to better productivity and reduced sick leave (Grimani et al., 2019).
Whether it is a large corporation, a public sector organisation like the NHS, or any other workplace, the evidence suggests that better nutrition at work can support improved outcomes for both employees and employers.
The bottom line: How nutrition promotes performance and well-being
The good news? It is easier than we might think to create a healthier workplace. Even small changes like offering healthier snacks, protected meal breaks or healthy group meals may have a positive impact on how everyone feels and performs. By creating a culture that prioritises healthy (and mindful) eating, organisations may see long-term benefits, from higher productivity to improved mental health. And by combining nutrition with other strategies like physical activity, the health benefits may be broader.
Investing in employee health is also investing in the present and future of an organisation (and our society). Whether you are a startup, a construction company, a university, or a government agency, supporting nutrition in the workplace is a win-win for everyone.
References
Głąbska, D., Guzek, D., Groele, B., & Gutkowska, K. (2020). Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review. Nutrients, 12(1), 115. https://doi.org/10.3390/nu12010115
Grimani, A., Aboagye, E., & Kwak, L. (2019). The effectiveness of workplace nutrition and physical activity interventions in improving productivity, work performance and workability: A systematic review. BMC Public Health, 19(1), 1676. https://doi.org/10.1186/s12889-019-8033-1
Grigolon, R. B., Ceolin, G., Deng, Y., Bambokian, A., Koning, E., Fabe, J., Lima, M., Gerchman, F., Soares, C. N., Brietzke, E., & Gomes, F. A. (2023). Effects of nutritional interventions on the severity of depressive and anxiety symptoms of women in the menopausal transition and menopause: a systematic review, meta-analysis, and meta-regression. Menopause (New York, N.Y.), 30(1), 95–107. https://doi.org/10.1097/GME.0000000000002098
Issa, A. M., Mojica, W. A., Morton, S. C., Traina, S., Newberry, S. J., & Hilton, L. G. (2006). The efficacy of omega-3 fatty acids on cognitive function in aging and dementia: A systematic review. Dementia and Geriatric Cognitive Disorders, 21(2), 88-96. https://doi.org/10.1159/000090224
Lane, M. M., Gamage, E., Travica, N., Dissanayaka, T., Ashtree, D. N., et al. (2022). Ultra-Processed Food Consumption and Mental Health: A Systematic Review. Nutrients, 14(13), 2568. https://doi.org/10.3390/nu14132568
Péneau, S., Galan, P., Jeandel, C., Ferry, M., Andreeva, V., Hercberg, S., Kesse-Guyot, E., & SU.VI.MAX 2 Research Group (2011). Fruit and vegetable intake and cognitive function in the SU.VI.MAX 2 prospective study. The American journal of clinical nutrition, 94(5), 1295–1303. https://doi.org/10.3945/ajcn.111.014712
Rachmah, Q., Martiana, T., Mulyono, M., Paskarini, I., Dwiyanti, E., et al. (2021). The effectiveness of nutrition and health intervention in workplace settings: A systematic review. Journal of Public Health Research, 11(1), 2312. https://doi.org/10.4081/jphr.2021.2312
Rosinger, A. Y., John, J. D., & Murdock, K. W. (2024). Ad libitum dehydration is associated with poorer performance on a sustained attention task but not other measures of cognitive performance among middle-to-older aged community-dwelling adults: A short-term longitudinal study. American journal of human biology : the official journal of the Human Biology Council, 36(6), e24051. https://doi.org/10.1002/ajhb.24051
Smith, A. P., Sutherland, D., & Hewlett, P. (2015). An Investigation of the Acute Effects of Oligofructose-Enriched Inulin on Subjective Wellbeing, Mood and Cognitive Performance. Nutrients, 7(11), 8887–8896. https://doi.org/10.3390/nu7115441
Sydenham, E., Dangour, A. D., & Lim, W. S. (2012). Omega 3 fatty acid for the prevention of cognitive decline and dementia. Cochrane Database of Systematic Reviews, (6). https://doi.org/10.1002/14651858.CD005379.pub3
Yang, Y., Kim, Y., & Je, Y. (2018). Fish consumption and risk of depression: Epidemiological evidence from prospective studies. Asia-Pacific psychiatry : official journal of the Pacific Rim College of Psychiatrists, 10(4), e12335. https://doi.org/10.1111/appy.12335
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Luis Emiliano Pena Altamira, PhD RD ANutr