Eat Well, Work Well: How Food Can Help Manage Stress and Boost Focus in the Office | Just Eat for Business

Written by Just Eat for Business | May 13, 2025 7:00:00 AM

A healthier team starts with what's on their plate.

At Just Eat for Business, we've teamed up with award-winning Registered Nutritionist Charlotte Radcliffe to explore how simple food swap outs and smarter catering choices can help reduce stress, improve focus and boost energy levels throughout the working day.

Because let's face it: the 3pm slump, the mid-morning fog, the overloaded-to-do-list tension - we've all been there. And while no single food can solve it all, Charlotte's expert insights reveal that the right nutrients at the right time can make a big difference.

Here's her go-to list of stress-reducing, focus enhancing foods - and how to work them into your office menus effortlessly:

The Top 5 stress-reducing, focus-boosting foods for the office

Oily Fish
Oily fish such as sardines, salmon, and mackerel deliver rich omega-3 fatty acids that support brain health and benefit long-term cognitive performance. Health guidelines recommend consuming at least two portions of fish weekly, including one oily fish - a recommendation that many people fall short of.

Office-friendly options: Sushi rolls with salmon or mackerel; salmon salad bowls; smoked salmon on whole grain crackers

Whole Grains
Whole grains, such as brown rice, oats and whole wheat bread deliver complex carbohydrates that sustain energy levels longer than highly processed alternatives. Their high fibre content creates a slower, steadier energy release compared to refined grains. They also supply B vitamins that play an important role in converting food into usable energy.

Office-friendly options: Whole wheat wraps and sandwiches, oat-based snack bars, or whole grain bases for balanced salads

Fresh Fruit
Fresh fruits provide natural sugars that deliver sustained energy without the crashes that are associated with processed snacks. This steady energy release occurs because fruit sugars are naturally enclosed within cellular structures, requiring your body to break them down gradually - unlike the rapidly absorbed free sugars in many processed foods.

Many fruits, particularly berries, watermelon and oranges, also have high water content, supporting hydration that’s essential for optimal cognitive function. Delivered in convenient fruit boxes or platters, fruit is an easy and appealing way to boost hydration and energy levels in the office.

Office-friendly options: Fresh fruit platters; fruit salad pots; yoghurt and fruit parfaits with seeds and granola

Seeds
Seeds like pumpkin and sunflower seeds are exceptional sources of magnesium, a mineral that plays a crucial role in regulating the body’s stress response. Research suggests that magnesium deficiency may increase susceptibility to stress-related disorders.

Office-friendly options: Seed toppings for yoghurt; seed-based energy balls; trail mix combining seeds with nuts and dried fruits

Dark Chocolate and Cacao
Dark chocolate or cacao powder (containing at least 70% cacao) delivers magnesium, flavonoids, and small amounts of caffeine that can positively affect cognitive performance. Studies suggest that flavanol-rich cocoa can enhance cognitive function, while the small caffeine content offers a moderate concentration boost.

Office-friendly options: Dark chocolate-covered fruit or nuts; small portions of high-quality dark chocolate in snack platters; cacao nibs as toppings for breakfast options

To explore our full range of pop-ups, in-office catering and more food and drink solutions for your office, click here.

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