The impact of food on productivity

16 de October, 2025

Productivity doesn’t just depend on work tools, efficient processes or effective time management on the part of workers.

One of the most influential aspects – and one that is often undervalued – is food. What we eat directly affects our energy, attention, mood and ability to make decisions.

The science is clear: a balanced diet improves physical and mental health, as well as boosting cognitive performance and resistance to stress.

On World Food Day, which is celebrated annually on October 16, come and discover with us the impact of healthier and more nutritious eating habits on your productivity.

How food is transformed into energy

Almost everything we eat is transformed by our body into glucose – our brain’s main source of energy. When our glucose levels are low, it becomes harder to stay focused and concentrate.

However, energy sources are not all the same and foods are not all processed in the same way. Fast-absorbing foods – simple carbohydrates such as soft drinks, white bread, cakes or ultra-processed products – cause rapid peaks in energy, followed by sharp drops. In practice, this results in signs such as tiredness, lack of concentration or irritability.

In contrast, meals made up of complex carbohydrates – such as cereals, potatoes, rice, pasta or pulses – lean proteins and healthy fats are absorbed more slowly by our bodies, making us feel full for longer.

By promoting a more gradual release of energy, these options ultimately promote concentration and productivity throughout the day.

How to make more nutritious decisions

Having healthier and more balanced eating habits requires knowledge, planning and consistency.

1 – Plan before you’re hungry

Making food decisions when we’re already hungry increases the likelihood of making more impulsive and probably less healthy choices. Several studies have shown that we are more successful at resisting salt, calories and fat if we make decisions in advance than if we decide in the moment.

Ideally, you should decide in advance what you’re going to eat and where – whether it’s when you eat at home, at work or when you order in or choose a restaurant.

2 – Compose balanced meals

Make sure your meals include:

Complex carbohydrates (such as brown rice or sweet potatoes);
Lean proteins (such as fish, eggs or pulses – beans, chickpeas, lentils, etc.);
Healthy fats (olive oil, seeds or nuts, for example).

The combination of these elements ensures a slow and sustained release of energy, avoiding glycemic spikes that compromise concentration and, in turn, productivity.

3 – Have small healthy snacks throughout the day

Rather than just eating big meals and having big spikes and dips in glucose, it’s better to keep your glucose levels more stable throughout the day.

To do this, you should have small snacks and focus on balanced snacks rich in protein and fiber. Some examples could be

Vegetable sticks with hummus;
Natural yogurt with seeds;
Fresh fruit and nuts;
Boiled egg.

Avoid unhealthy snacks, usually available from vending machines in companies, such as potato chips, bars and sugary cookies, gummies, chocolates or pastries.

4 – Maintaining adequate hydration

Water is essential for brain function. Dehydration, even slight, can cause fatigue, headaches or reduced concentration.

According to SNS 24, the amount of water to drink each day varies depending on the physical characteristics of each individual and external factors such as physical activity or the weather, for example. In general, it is recommended that adults drink between 1.5 and 2 liters of water a day (the equivalent of 8 to 10 glasses).

If you find it difficult to drink water, look for alternatives:

Flavored waters: with pieces or peels of fruit such as lemon, orange or apple, for example, or with vegetables such as cucumber;
Teas and infusions: hot, at room temperature and cold, adding ice cubes.
Foods rich in water: such as soups, salads and fruit.

5 – Aligning food with sleep

Our body has a natural rhythm, a kind of internal clock that regulates the main biological activities and processes, from metabolism to sleep and waking periods. This “biological clock”, the so-called circadian cycle rhythm, is also influenced by food.

Eating at inappropriate times or too much in the evening can affect your rest and, consequently, your productivity the next day. By eating too much in the evening, you’re sending your body the message that it’s time to work and that you need energy at that time.

Therefore, you should avoid eating heavy meals at the end of the day and opt for lighter, more nutritious foods in the evening to encourage a more restful sleep.

As you can see, our diet has a much greater impact on our productivity than we might imagine. More thoughtful and balanced food choices can translate into major improvements in your energy levels, concentration and focus.

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