What to Eat for a Better Workday: A Dietitian’s Tips for Energy, Focus, and More

You’ve probably heard the maxim “food is medicine,” but can the right snack really help fix your headache at the office? Can it boost your energy, balance your blood sugar, and put you in a better mood for work? 

According to Melissa Mroz-Planells, DCN, RDN, and spokesperson for the Academy of Nutrition and Dietetics, snacks “can absolutely serve a purpose.” In our Q&A, she talked through several of the common problems you might run into at the office and how to solve them with food.

What to Eat for Energy at Work

Q: If someone is feeling tired or low on energy, what’s the best healthy snack for a quick boost?

A: “First, check your hunger level. If you’re truly hungry, have a mini meal—like a turkey sandwich on whole-grain bread with fruit. For a lighter boost, try apple slices with nut butter. The carbs provide quick energy, while the protein helps it last. Skip sugary or high-caffeine snacks—they often lead to a quick spike and crash.”

The Best Food for a Headache at Work

Q: If someone has a headache, is there a healthy snack or drink that may help before they try medication?

A: “Hydration is the first step—start with water, sparkling water with lemon, or tea. Many headaches are simply your body asking for more fluids. Foods with high water content, like soups, fruits, and vegetables, also help. If you haven’t eaten in a while, magnesium-rich foods such as almonds or yogurt may ease tension by helping blood vessels relax.”

The Best Low Blood Sugar Snacks for the Office

Q: If someone is noticing signs of low blood sugar, what’s the best healthy snack they can eat to feel better?

A: “Combine quick carbs with protein—for example, an orange with a handful of almonds. The fruit helps raise blood sugar, while the nuts keep it steady. A small, low-sugar Greek yogurt topped with berries and granola also provides a balanced mix of carbs, protein, and fiber.”

What to Eat to Beat Workday Sugar Cravings

Q: If someone is craving sweets but doesn’t want to overdo it, what’s the best snack option to satisfy their sweet tooth? 

A: “Start with a piece of fruit, which provides natural sweetness, fiber, and nutrients. If the craving persists, a small portion of a dessert—such as a mini chocolate bar or about half a cup of ice cream—can help satisfy the craving without [leaving you] feeling deprived.”

The Best Food for Brain Fog at Work

Q: If someone needs to focus or is experiencing brain fog, is there a healthy snack or drink they could have to help boost brainpower?

A: “Your brain runs on glucose, so it needs consistent fuel. Choose carb-rich foods like fruit, pair them with protein, and stay hydrated. Some people do best with three meals a day, while others focus better with five to six smaller meals—pay attention to your hunger cues and energy levels.”

More Office Snack Fixes: Mood Booster Foods and More 

Q: Are there any other situations where you’d recommend healthy snacks as a ‘fix’ for a problem?

A: “Before a workout, fruit gives you quick energy. Afterward, pair carbs and protein—like trail mix or a smoothie—to support muscle recovery. Even mood dips can benefit from omega-3-rich foods such as walnuts or chia pudding, which help support brain health and [emotional] balance.”

Your Shortcut to a Better Workday

Here’s another maxim for you: “An ounce of preparation is worth a pound of cure.” You can head off these problems before they start (or fix them in a pinch) by keeping healthy snacks on hand at the office! Eating the right snack can even boost your productivity. 

“Food is fuel, and when energy levels are low, concentration and productivity often suffer,”  Mroz-Planells explained. “Eating a nutrient-rich snack—such as low-sugar yogurt with fruit—can help stabilize energy levels, support focus, and keep employees engaged and productive throughout the workday.”

The FruitGuys makes this easy, whether you’re an HR manager stocking the break room or an employee keeping your grab-and-go pantry full at home. Check out our curated boxes of farm-fresh fruit and low-sugar healthy snacks (like nuts, meat sticks, veggie bites, and more) to see for yourself.