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Journalism of Courage
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 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.
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.
Ruchika Jain, chief clinical nutritionist, Fortis Hospital, Vasant Kunj told indianexpress.com buttermilk is especially good during hot weather or after physical activity as it replenishes fluids and electrolytes lost through sweat.
The best time to consume buttermilk is around mid-morning, 10 to 11 am.
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.
Jain explained that mint tea soothes digestive issues, has antibacterial properties, reduces stress and anxiety, alleviates headaches and muscle pain, contains antioxidants, and keeps you hydrated.
It is recommended to sip on mint tea post-lunch to avoid the afternoon slump.
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.
Adding, Jain said that bananas are a great source of carbohydrates, which are the primary energy source for your body and brain. “The natural sugars in bananas, such as glucose, fructose, and sucrose, provide a quick energy boost when you need it the most,” she added.
Having a banana mid-morning or as an afternoon snack can help increase energy levels.
High in fibre 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.
“Roasted chana is a convenient and portable snack option that can be easily carried and consumed on the go. It is shelf-stable and does not require refrigeration, making it ideal for travel or busy schedules,” Jain explained.
The nutritionist suggests consuming it mid-afternoon or as a pre-lunch snack.
Batra explained that pistachios are loaded with healthy fats, protein, and antioxidants, which support heart health and maintain healthy blood sugar levels.
Despite being energy-dense, Jain noted that pistachios have been associated with weight management due to their high protein, fibre, and healthy fat content. “They can help you feel full and satisfied, potentially reducing overall calorie intake.”
It is ideal for a late-afternoon snack.
