Think about your typical work day. You sit at your desk and you get the materials you need to start working. You turn on your computer and you decide to complete all the tasks on your to-do lists for that day.
But then you start getting distracted. Your body starts telling you that you are hungry. You find it difficult to concentrate and your tasks begin to seem way more difficult than you anticipated.
So you end up spending 3 hours on a task that should have taken you 1 hour.
And that’s what happens when you have trouble staying focused…your productivity decreases and you spend a long time working.
The good thing is that you can boost your focus. And one of the ways to increase your focus and productivity is to consume healthy foods.
How Food Helps You to Be Productive?
Your body needs energy to carry out its functions and it uses the energy to build, maintain and repair your cells. The energy also allows your body to move and get things done.
So how does your body get the energy that it needs? Well, it gets the energy from 3 main nutrients:
- Carbohydrates
- Proteins
- Fats
And you get these nutrients from the foods you eat such as rice, fish and nuts. Your body also needs other nutrients such as vitamins and minerals. These help to support your brain and improve your memory and concentration.
Improved memory and concentration will help you to focus on your tasks at hand and be more efficient and effective so you can produce higher quality work in less time.
You can start increasing your focus and productivity by including healthy foods in your diet. Here are 7 foods that can help you to stay focused while working.
7 Foods That Increase Your Productivity
1) Eggs
Eggs are rich in protein which helps to keep you feeling full for a longer time. This will help you to focus on your tasks instead of feelings of hunger. Egg is also a source of choline which is a nutrient that can help to improve your memory.
One of the great things about eggs is that you can prepare them in a variety of ways. You can choose to fry, scramble or boil them. And you can eat them alone or you can choose to make a sandwich.
I have realized that eating 2 eggs tends to keep me full for a longer time. So you may want to try eating two eggs at your meal times.
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2) Nuts
Nuts are a great source of protein and healthy fat which are two of the main nutrients that provide you with energy.
They also provide you with vitamins and minerals that can increase your memory and brain performance.
The good thing about nuts is that there is a wide variety. So if you don’t like cashews, you can choose to eat almonds, walnuts or hazelnuts. You can even choose to eat a combination of nuts, seeds and dried fruits.
I love eating nuts because they are nutritious, tasty and they help to keep hunger away. They are great snacks that you can keep in your kitchen and on your work desk.
3) Salmon
Salmon is a good source of protein and it is rich in omega-3 fatty acids. Omega-3 fatty acids can help to sharpen your memory and also helps to improve your mood.
You can eat salmon with sweet potatoes, brown rice or by itself. You may even try glazing it with a citrus sauce.
If you don’t like salmon, you can choose any other fatty fish like trout.
4) Yogurt
Yogurt is a great snack that helps you stay full and focused while working. One of the benefits of choosing yogurt is that it is ready to eat.
It’s normally packaged in small containers so you can just peel back the cover, grab a spoon and start enjoying the flavour and benefits.
You can choose the flavour that you like which is normally fruity like blueberry, strawberry, peach or guava. Or you can choose vanilla if you don’t like the fruity flavours.
If you want more protein, then try eating Greek yogurt. The extra protein will help to keep you full for a longer time so you can focus on your work without being interrupted by hunger.
5) Brown Rice
Brown rice is a good source of magnesium which is a nutrient that can improve learning and memory. It is also rich in manganese which is necessary for healthy brain function.
Brown rice is also a great source of carbohydrates which is one of the main nutrients that you need for energy. So it will help to keep you full and focused.
You can try eating it with fish and vegetables for a balanced meal.
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6) Sweet Potatoes
When I was a child, I didn’t eat sweet potatoes because I didn’t like how they looked. But once I tried them, I realized that they are sweet and tasty.
They are a great source of complex carbohydrates so they will provide the energy you need while keeping you full. They are also a good source of vitamins and minerals, especially Vitamin A and manganese. These vitamins and minerals play a vital role in cognitive development and function.
Sweet potatoes can be prepared in a variety of ways. You can bake them, boil them or fry them.
7) Hummus
Hummus is a spread made from mashed chickpeas. It is a source of Omega-3 fatty acids so it can help to boost brain performance and improve your mood.
It is also a good source of protein so it will help to keep you full and provide the energy you need to do your tasks. And it’s plant-based so it’s a great option for vegans.
Hummus goes well with crackers and pita bread. You can also eat it with vegetables such as baby carrots and cucumbers or you can try it with sweet potatoes.
Key Tips To Keep in Mind
1) Plan Your Meals
Take some time to plan what you’re going to eat each day. This will help you to know what items you should pick up at the grocery store. You can’t eat the foods if you don’t have them.
You can also buy some items in bulk or multiples to ensure that you have an adequate supply for the week or month.
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2) Have Regular Meal Times
Even though most of these foods will help to keep you full, they won’t keep you full forever. You still have to eat throughout the day. Develop a habit of eating your meals on time.
If you tend to lose track of time, you can use the alarm on your phone to remind you that it’s time to eat.
3) Keep a Food Diary
Keeping a food diary is a great way to track what you eat and how you feel after consuming specific types of food. This will help to increase your self-awareness about what helps you and what negatively affects you.
You can also use it to track which foods keep you full the longest. Then you will be able to make more informed decisions for the best results.
Takeaway
If you find it difficult to get the work done on your to-do list because you feel tired, try changing your diet.
One of the main ways that you get energy is by eating healthy foods. So try including these 7 foods in your diet. You can eat some of them alone or you can mix and match them for even more benefits.
If you have an hour, you can prepare a meal of brown rice, sweet potatoes, salmon and steamed vegetables.
But if you have only 20 minutes or less, you can prepare eggs and combine them with some hummus.
And if you are in a rush, you can grab a cup of yogurt and a ziplock bag of nuts.
There are options for you no matter what your schedule looks like.
Here is a video that I made with quick and easy breakfast smoothies that will keep you full.