Foods That Can Help You Stay Alert While Working

A demanding work schedule can leave you feeling physically and mentally tired during the day. A few small changes to your eating habits may help you feel more alert. If you want to maintain productivity at work and start the day with more energy, regularly eating the foods below is presented as a helpful habit.

Breakfast: Yogurt, Muesli, and Eggs
Instead of having a very heavy breakfast, choose foods that are gentle on the stomach and may help you feel alert. Yogurt with muesli, oats, and fresh or dried fruit provides protein and is said to support digestion. Another breakfast option is 1 hard-boiled egg, 1 slice of white cheese, and 1–2 slices of whole-grain bread. The bread's filling quality may delay hunger between meals and help you start the day feeling alert.

Green Tea and Lemon Water
A cup of green tea during the day can make you feel more alert because of its caffeine, and it is also said to support digestion. When brewing green tea, let the water cool slightly rather than using it at a full boil to preserve its taste and components. Lemon water is another option besides coffee and green tea. A few lemon slices in drinking water add vitamin C. Lemon water may be easier to digest when served warm in the morning on an empty stomach or during the lunch break.

Dried Fruit and Nuts
If you want a snack while working, naturally dried fruits such as raisins, dried apricots, and dried figs are an option. They have more sugar than their fresh counterparts, so they are best eaten in moderation. Walnuts, hazelnuts, and almonds can also be chosen as a source of energy during the day; daily intake should be limited to no more than a handful. Nuts stay fresh longer without becoming rancid when stored in an airtight container in a cool place.

Grape Molasses and Honey
Persistent tiredness is sometimes associated with iron deficiency. In this context, grape molasses is listed as a food thought to support blood production and help ease fatigue related to iron deficiency. One tablespoon (15 ml measure) of grape molasses a day is described as sufficient. Still, see a doctor about tiredness that does not improve with enough sleep, good nutrition, and rest; iron deficiency can only be confirmed with a blood test, and tiredness can have other causes. Honey is also listed among energy-providing foods. It can be added to lemon water, green tea, or herbal tea, or eaten on its own in an amount of about 1 tablespoon (15 ml measure). Adding honey to warm drinks without boiling them is said to help preserve its nutritional value.

Meals with Protein and Vegetables
It is important not to overlook protein at lunch and dinner. Chicken, legumes, and salads with plenty of greens are described as helping meet protein and vitamin needs. Carrots are also listed as a food to add to these meals because they contain magnesium, vitamin A, beta-carotene, and folic acid. Lemon added to salads provides vitamin C and is said to support digestion. Spreading meals evenly throughout the day may also reduce the sluggish feeling that can follow one very heavy meal.