Tips & Advice

  • what to eat

Professional pointers: What to eat in the workplace

Professional pointers: What to eat in the workplace

by Professor Graeme L. Close, professor of human physiology at Liverpool John Moores University (LJMU) and nutritionist to the England Rugby Team.


“It’s becoming increasingly difficult to consume a healthy diet, partly because high energy foods are readily available which are not conducive with a lower activity lifestyle, but mainly because of the conflicting advice often reported in the media,” says Professor Close.

“Over the past decade, I have become increasingly aware that the dietary advice we give to elite athletes has immediate translational potential to the workplace.

“Although it is hard to prescribe a one size fits all approach, here are six basic rules you can follow to keep you healthy and energised during your working day:


1. Despite everything you read, calories are still important in 2018. If you’d like to lose a little body fat and don’t have time to increase your activity levels you will need to reduce your calorific intake.

2. Most people do not eat enough fresh vegetables. Not only are these packed full of goodness but the fibre in them will slow down digestion and give you a feeling of fullness. Try to eat a variety of vegetables with every meal.

3. Stay hydrated. Have a water bottle to hand and sip on this regularly throughout the day. It’s easy to forget to drink when you have a busy schedule, which can decrease your energy and concentration levels.

4. Have some protein in every meal. Lean meats, dairy, fish, beans and pulses are all great.

5. Don’t be scared of carbohydrates but choose them wisely. Try to minimise the high sugar convenience snacks which can cause energy spikes and crashes, and rather look for wholegrain products

6. Fats like olive oil, nuts and avocado are great but remember rule number one – you can have too much of a good thing. And please don’t be fooled into adding them into your coffee to burn fat!


“Follow these simple rules and you should find that your health and energy levels improve very quickly. “My final tip is to bring lunch to work with you and plan your daily meals. If you’re prepared and have great food with you, eating healthily is much easier. Good luck!”