We Are What We Eat!

According to the Directorate-General of Health (DGS), unhealthy eating habits are the fifth leading factor in Portugal contributing to the total number of healthy life years lost. This is largely due to cardiovascular diseases, diabetes, kidney diseases, and cancers.

Nutritional health is one of the fundamental pillars of overall well-being and, in particular, professional performance. A balanced and adequate diet has a direct impact on energy levels, concentration, and productivity in the workplace.

The Importance of Nutritional Health in Professional Performance

Energy and vitality:
A diet rich in vitamins, minerals, proteins, and high-quality carbohydrates provides the energy needed to face the workday. When we choose foods with low nutritional value—such as those high in sugar and saturated fats—it may result in an energy crash mid-day, leading to fatigue and tiredness.

Concentration and mental clarity:
Foods such as fish, nuts, and antioxidant-rich fruits are known to enhance brain function. Conversely, an unbalanced diet can cause blood sugar spikes, leading to periods of distraction and difficulty maintaining focus.

Stress and mood management:
Certain nutrients, like magnesium, B-complex vitamins, and omega-3 fatty acids, play a vital role in mood regulation and the prevention of anxiety and depression symptoms.

Disease prevention and reduced work absences:
A healthy diet strengthens the immune system and helps prevent chronic diseases such as diabetes, hypertension, and cardiovascular problems. Employees who maintain a balanced diet are less likely to fall ill, and therefore, are less likely to miss work.

At IST…

• Técnico offers several dining locations with healthy and balanced meal options.
• The Alameda campus also has a garden – “Hortus IST“ – whose organic produce is regularly donated to CASA (Casa de Apoio ao Sem-Abrigo) and the Refood association.

Practical Examples

Nutritious breakfast:
Starting the day with a balanced meal—such as natural yogurt with nuts and oats—provides steady morning energy, helps avoid hunger before lunch, and supports concentration during the first hours of work.

Balanced lunch:
Choosing a meal that includes protein (like chicken or fish), slow-absorbing carbohydrates (like brown rice or sweet potato), and vegetables helps maintain steady energy levels throughout the afternoon. In contrast, a lunch with fried or processed foods may lead to post-meal fatigue and reduced productivity.

Hydration:
Staying hydrated is essential for proper brain function. Drinking water throughout the day is a simple habit that supports concentration and overall well-being.

In summary, nutritional health not only improves quality of life but also has a direct impact on professional performance.

Check out the Food Wheel and explore the recommendations provided by the Directorate-General of Health (DGS). You can also review the official DGS guidelines.