Stress is a natural part of working life - but did you know that what you eat can influence how well you cope with it?

Nutrition plays a vital role in how we manage stress, sustain energy, and stay focused throughout the day. While caffeine and sugary snacks might offer a quick lift, they often lead to energy crashes and heightened feelings of stress or irritability.

Instead, making a few mindful choices throughout the day can help you feel more resilient, balanced, and mentally clear. Here are four simple ways to support both your body and mind through food:

Balance your plate – Aim to include protein, fibre, and healthy fats at each meal. This combination helps stabilise blood sugar, reducing energy dips and mood swings.

Hydrate regularly – Even mild dehydration can contribute to fatigue, brain fog, and stress. Keep a water bottle on your desk and sip throughout the day.

Snack smart – Choose foods like nuts, seeds, or a few squares of dark chocolate. These nutrient-rich options support calm, focus, and long-lasting energy.

Support your gut – A healthy gut supports a healthy mind. Try including fermented foods (like yoghurt or kefir), fibre-rich vegetables, and whole grains to nourish your gut microbiome - an important player in mood and mental wellbeing.

Making small changes to your daily food choices can improve how you feel, think, and perform - both in and out of the workplace. With a little planning, your next meal can be a step toward greater calm, focus, and emotional balance.

This article is thanks to our Partner - Food Choice

About Food Choice

Food Choice is an accredited team of Registered Nutritionists and Dietitians who specialise in workplace health and wellbeing. Irish Life Wellbeing partners with Food Choice to design and implement nutritional health programmes to improve employee health and wellbeing through its @home and @work services, which includes personalised nutrition consultations and research-led nutrition guidance via webinars, workshops, key messages and recipes.

The content of this article is general in nature and must not be relied on in lieu of advice from a qualified professional or GP in respect of your personal health and circumstances.