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Healthy Diet Tips for High-Stress Jobs

When you’re working in a high-stress, fast-paced environment, nutrition is often the first casualty – and poor food choices can quickly take a toll on your health. Research from the American Society for Nutrition shows that stress often leads people to choose quick, unhealthy foods – and neglect balanced, nutritious meals that keep energy levels up and bodies functioning at their best. This creates a cycle where poor diet worsens stress, leading to fatigue, lack of focus, and long-term health risks like insulin resistance. 

Turning to fast food is a tempting way to unwind when we’re under stress. But keeping a balanced diet supports the body and mind.

But the good news is, even in demanding environments, you can make better food choices with just a bit of knowledge and planning. By understanding what your body needs to stay strong and focused, it is possible to maintain a healthy dietno matter how complex or stressful your workday gets. 

Let’s look at the essential nutrients you need and how to incorporate them into your daily routine. 

Planning for a healthy diet 

A balanced diet provides the essential nutrients your body needs to function at its best. These key nutrients include: 

Carbohydrates 
Healthy carbohydrates are your body’s primary energy source, fuelling physical activity and organ function. They’re found in whole grains, fruits, and vegetables. Not consuming enough healthy carbohydrates can result in fatigue, mental fog, and muscle breakdown, as your body turns to protein for energy. However, portion control is important when it comes to carbihydrate consumption. Many nutritionists advise filling about one quarter of your dinner plate with unprocessed carbohydrates, like whole grains – brown rice, quinoa – or fruits, beans, and legumes. 

Protein
Protein is essential for tissue repair, immune system support, and muscle maintenance, especially during stressful periods. Without enough protein, your body becomes weaker, slower to heal, and more vulnerable to illness. Protein-rich foods like dairy products, nuts, peanut butter, eggs, beans, and lean meats also help control hunger by keeping you fuller for longer.

Healthy fats
Healthy, or unsaturated, fats are critical for brain function, vitamin absorption, and hormone balance. A lack of healthy fats can lead to mood swings, irritability, and long-term mental health issues like Alzheimer’s disease. Include healthy fats from sources such as fatty fish, full-fat yoghurt, nuts/peanut butter, and extra virgin olive oil to keep your brain and body in peak condition. 

Salmon is an excellent source of healthy fat. Rich in omega-3 fatty acids, it can protect the heart, brain and thyroid.

Vitamins and minerals 
Vitamins and minerals are vital for overall health, supporting energy production, immune function, and metabolism. Minerals like calcium, magnesium, and iron are crucial for bone health, oxygen transport, and muscle function. A deficiency in these nutrients can lead to issues like brittle bones, anemia, and skin problems. To ensure a healthy intake, incorporate a variety of colourful fruits, vegetables (especially leafy greens), lean meats, nuts, seeds, and whole grains into your diet.  

Simple guidelines for maintaining a healthy diet

There is a wealth of information available on how to achieve a healthy diet, but sticking to a few simple guidelines can help you cut through the noise and make informed, balanced choices:

Prioritise protein 
While fresh sources like chicken, steak, and salmon are excellent, they aren’t always accessible. Stock up on shelf-stable protein-rich foods such as canned sardines, tuna, peanut butter, almond butter, and dried or canned lentils and beans. Protein powder is also a convenient option, adding 20-30 grams of protein to smoothies or oats. 

Water is essential to a healthy diet 
Remember water plays a critical role, not just for quenching thirst, but for regulating body temperature, transporting nutrients, and eliminating waste. Aim for six to eight glasses a day to avoid dehydration, which can lead to dizziness, fatigue, and confusion. To ensure safe drinking water, consider boiling it, using water purification solutions, or a portable filter. While tea and coffee can contribute to fluid intake, avoid sugary drinks like juice and soda, which don’t hydrate effectively. 

Eat your five a day 
To maintain a balanced diet, aim to consume at least five portions of fruits and vegetables daily. A portion equals roughly 80g, such as one apple, a medium potato, or a cup of broccoli. If fresh produce isn’t available, canned, dried, or frozen options are good alternatives. 

Aim to eat at least five portions of fruit and veg daily, with a portion being roughly 80 grams.

Choose carbs wisely 
Carbohydrates should make up about a third of your diet. However, avoid processed options like white bread or white rice. Instead, choose whole grains like oats, wholewheat pasta, brown rice, and dried legumes, which are rich in fibre and nutrients. Whole carbs provide steady energy and aid digestion, unlike processed carbs, which can cause spikes in blood sugar. 

Be cautious of ‘health’ foods 
Be mindful of products labelled as ‘low-fat’ or ‘sugar-free,’ as well as snacks like granola bars and diet sodas. These often contain hidden sugars, additives, and artificial ingredients. Instead, go for whole foods: choose real vegetables over processed vegetable chips, and fresh fruit instead of sweetened yoghurt. 

Take your supplements 
Nutrients like omega-3 and vitamin D, found in fatty fish, are crucial for heart, joint, and brain health. Since many people don’t consume enough of these through diet alone, supplements can help fill the gap. Focus on omega-3 and vitamin D supplements to support a healthy diet. 

How you cook matters 
The way you cook can impact the nutritional value of your food. Use high-quality oils, like extra virgin olive oil, but in moderation. Avoid deep frying, which depletes nutrients and increases health risks. Opt for baking, steaming, or sautéing to retain nutrients and maintain a balanced diet. 

Whether you’re in a challenging environment or simply managing your health at home, maintaining a healthy diet is achievable with some basic planning. Focus on balanced intakecarbohydrates, protein, healthy fats, vitamins, and mineralsand steer clear of unhealthy foods and cooking methods. With these steps, you’ll support your energy, mental clarity, and overall health.

Struggling with stress at work? Discover practical strategies for avoiding burnout in high-risk environments. Read our guide on managing burnout here. 

 

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