Keep Fueled Throughout the Workday

Posted on December 12, 2022

When faced with hectic work, family and social schedules, it’s hard to maintain the high energy levels we need, and our tanks can run on low—especially during the extra pressures of the holiday season. To ensure you have the fuel you need to keep going throughout the day, follow these healthful hints that will keep you full and focused.

  • Start the day with a balanced breakfast. Studies show that eating breakfast helps us to better pay attention and perform problem-solving tasks and improves our memory. While eating any breakfast is better than no breakfast at all, try to avoid sugary alternatives such as doughnuts or sugary cereals and include fruits, vegetables, whole grains, lean proteins and low-fat dairy products into the mix. Healthy options include a veggie omelet with whole grain toast, oatmeal topped with dried fruits or nuts or a yogurt parfait with whole grain granola and fruit.
  • Mid-morning pick-me-up. Healthful snacking is a great way to manage hunger and keep you focused. Make it easy by cutting up and packing fresh fruits and vegetables ahead of time and having them ready to grab in the morning. Other good snacks include dried fruit and nuts, peanut butter on whole grain bread or whole-grain crackers and cheese.
  • Pack a power-packed lunch. To stay powered throughout the rest of the day, make sure to pack a nutritious lunch (and make time to take a break and eat it!) This is where meal preparation for the day or even a week comes in handy. If that’s not your style, try pitas or wrap sandwiches stuffed with grilled chicken, lean cold cuts or veggies. Keep stock of soups and salads, and don't forget last night's leftovers can make for an easy lunch.
  • Limit your sweets intake. Remember to limit sugary drinks, such as soda and fruit-flavored drinks, which can leave you feeling sluggish and sleepy after the initial energy effects have worn off. Also, watch for the temptation for sweet snacks over the fresh fruits and vegetables—your body will thank you later.