5 essential foods for a productive 9-to-5 work life

In the fast-paced world of modern work, maintaining productivity throughout the 9-to-5 grind can often feel like an uphill battle. While caffeine may offer a temporary boost, sustained energy levels and mental focus require more than just a quick fix. As experts increasingly emphasise the role of nutrition in cognitive function and overall well-being, incorporating essential foods into your daily diet can be the key to unlocking productivity. Recently, nutritionist Lovneet Batra shared her top 5 foods that can fuel your workday and enhance your performance from dawn till dusk.

“Balancing a busy 9-to-5 lifestyle can often lead to neglected meals and compromised health,” Batra wrote in the caption. “Don’t let a packed schedule drain your energy. Embrace these tips to stay energised, focused, and heart-healthy. Your body (and your productivity) will thank you!” she added.

1. Buttermilk

Batra advised including buttermilk in your diet as it is a natural probiotic, rich in whey protein, which helps keep energy levels high and stable, satisfies hunger, and promotes optimal hydration. “It helps counteract the dehydration often neglected during busy work hours,” she explained.

The best time to consume buttermilk is around mid-morning, 10 to 11 am.

1. Mint Tea

According to Batra, mint tea is a solid alternative to traditional tea and coffee as it aids digestion and combats acidity that is often exacerbated due to the excessive consumption of the above. “It provides a refreshing lift and supports gut health, crucial for maintaining focus and preventing discomfort,” she added.

It is recommended to sip on mint tea post-lunch to avoid the afternoon slump.

1. Banana

Packed with potassium and natural sugars, bananas help maintain mental alertness and physical energy. “It offers a quick, nutritious energy boost without the crash, supporting sustained concentration and performance,” Batra noted.

Having a banana mid-morning or as an afternoon snack can help increase energy levels.

1. Roasted Chana

High in fiber and protein, roasted chana supports sustained energy levels and promotes satiety. Batra said that it acts as a healthy, crunchy snack that keeps you full, stabilises blood sugar, and prevents overeating.

The nutritionist suggests consuming it mid-afternoon or as a pre-lunch snack.

1. Pistachios

Batra explained that pistachios are loaded with healthy fats, protein, and antioxidants, which support heart health and maintain healthy blood sugar levels. Additionally, it is a guilt-free treat that satisfies your hunger while providing essential nutrients for long-term health.

It is ideal for a late-afternoon snack.

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