Five Do's & Don'ts of Balanced & Healthy Diet

Cooking and preparing meals may be tiresome, but it's an inevitable part of balanced nutrition. A healthy diet improves your well-being by providing your body's essential nutrients. It should comprise nutritious foods such as carbohydrates, proteins, and fats. You may also incorporate other nutrients such as vitamins and minerals into your diet to make your meal nutrient-dense.

However, if you fail to keep your diet in check, be ready to face the consequences. Research shows that intake of unhealthy and calorie-dense food significantly negatively impacts your memory and learning. An unhealthy diet may also critically affect your concentration and energy levels. Hence, a weak and unbalanced diet is a straightforward way to decrease stamina, leading to poor performance in your career and job.

Since food is crucial in maintaining your health and stamina, you should be careful with what you put inside your body. If you contract any disease because of your unhealthy eating habits, it may also affect your work performance. Would you let bloating and heartburn get in the way of your success? If you're eager to improve your nutrition, let's learn more about the foods that may hinder your productivity and foods that empower you.

Five Foods You Should Avoid in your Diet:

1. Refined sugar

Refined sugarConsuming refined sugar creates problems for building our stamina and endurance. While sugar is a known substance that boosts energy, it also gets depleted quickly. The initial effect of refined sugar rapidly decreases, leaving you unenergetic and lowly. According to Australian scientists, blood sugar level spikes bring harmful effects to the muscles and blood vessels. Refined sugar comes in lots of yummy-looking packages! But when you don't take time to read labels and find out the root of harm or have time to prepare healthy meals and snacks, these refined sugars can sabotage your efforts to stay focused at work.

Refined sugars also rank amongst the top culprits for overeating (in some people). You may only eat a small amount of these foods but still get the same spike in blood glucose levels as you would eating a large number of sweets or other less processed foods.

plate with vegetables

2. Alcoholic beverages

When taken, alcohol is known to dehydrate your body. Drinking also causes untoward effects on your kidneys and livers and is known to bring the mood down. Would you risk your work by taking too much of it? Of course, many of us enjoy drinking alcohol to relieve stress. Still, when taken repeatedly and in large amounts, it could lead to dependence and abuse.

Alcohol would significantly impact how you function and carry out responsibilities in your career or lead to depression and anxiety. You may also damage your memory and learning skills due to the excessive intake of alcohol. So limit yourself to a pint of beer or wine to relieve stress and not harm your health.

Alcohol not only comprises the physical aspect of your health. It also poses a risk to one's mental and emotional health. So it would be better for your stamina to avoid drinking massive amounts.

3. Junk food

Processed foods have undergone many processes that are unhealthy for the body. It is full of sodium, as well as refined sugars. On the other hand, the natural nutrients in these foods lose their benefits due to the processes they undergo, so the fiber, antioxidants, and minerals are depleted.

Once the foods are processed, it becomes calorie-dense and nutrient-lacking. Hence, processed foods slow you down and limit your body's capability for self-repair.


Simultaneously, instant noodles and anything with "instant" on a label are no-nos in the diet. These types of quick meals are low in fiber and minerals. Additionally, the amount of sodium added to instant noodles is significantly higher. The manufacturers are also adding harmful ingredients to the body, like artificial flavors, flavor enhancers, and additives hazardous to health. Since it undergoes many processes, instant foods' final product is low in calories, protein, and fiber. A 2017 study from Korean scientists shows that instant noodles' frequent intake is associated with overall low diet quality.

4. Low-calorie foods

The perfect meal shouldn't be too hard for your digestive system but also filling. Yet some of us opt only for low-calorie products to stay fit. Karolinska Institute's study states this approach is fundamentally wrong. Many people often confuse 'fatless' for a holistic, healthy diet. But in reality, low-calorie food is not helpful for your health and, in some cases, might cause dangerous diseases. With low-calorie foods, your body will receive fewer calories than it needs, leading to hormonal imbalances, energy drain, and muscle loss.

Contrary to what you might believe, focusing on processed foods with fewer calories is not beneficial for your productivity & energy levels. Moreover, these types of foods may be harmful to your metabolic system and overall mental health. Low-calorie snacks and meals can only bring you minutes worth of pleasure & self-applause. Then you'll find yourself craving something else that has nutritional value! So to keep up with your daily routine without fatigue, it's better to say "no-no" to low-calorie products and choose balanced meals.

5. Bakery and pastry products

Muffins, bagels, cinnabons, and other bakeries are a true guilty pleasure if you eat them instead of the main meal. According to the research, bakery and pastry products contain refined carbohydrates that increase blood sugar, leading to inflammation. In turn, your brain begins to work slowlier and less effectively. Still, it's not so bad to take a muffin on your lunch a couple of times a week, but better avoid eating it regularly for a meal.

One of the reasons people eat bakery or pastry products is their low value for money, reducing the guilt when eating them. They have no impressive vegetable content or significant nutrition, making them harmful food. Moreover, people who eat them constantly will feel lazy and sleepy at work or exercise after eating them since they're a source of simple carbs. Their sugar content also may disrupt your balance of glucose levels and makes you sleep deprived, which affects your productivity at work the next day.


A healthy & balanced diet is a key to uncovering your true power

To excel in your chosen path, you must never forget that eating healthy is one way to improve your stamina. Keep healthy snacks nearby all the time. They will help you combat the need to take non-nutritious foods such as junk food or the ones mentioned above. Train yourself, especially your mind, to only put healthy foods inside your body.

With healthy foods, your stamina and endurance to face every hurdle and challenge your career will throw at you. As cliché as it may seem, you are indeed what you eat. To become productive and focused in your field, take care of your body by eating only the best food available. Along with the numerous benefits of a healthy diet, one of the best consolations is that you would not compromise your work performance. Instead, it will only bloom and lead in the direction you want it to be.

Since we have mentioned the foods that aren't helping with your stamina's improvement, it is also good to know which ones help. Let us list the top 5 foods you should consume to achieve your purpose.

Five Foods You Should Have In Your Diet:

1. Eggs

Protein is essential to a balanced diet that helps grow and repair the body's muscles and tissues. When you are determined to build your stamina, the protein will significantly help you achieve it. Meanwhile, eggs are one of the best sources of this macronutrient. Eggs are well-known as a healthy product for breakfast due to their high protein content.

Its biological value is proven high, along with nine essential amino acids needed for diverse biological processes. It also contains vitamin D, which helps regulate bone health and strengthen the immune system. Almost every mineral and vitamin our body needs you can get with eggs. Some easy-to-cook eggs include hard-boiled eggs, sunny side up, and scrambled eggs. Preparing this would not take much time, so give it a go!

2. Almonds

Almonds are nutrient-dense snacks that are essential for the improvement of our metabolism. Almonds also help with weight loss and strengthen bones. They will also improve your stamina because they contain many healthy fats.


Since almonds are full of protein, they help you keep your energy level high throughout the day. This type of nut is also rich in essential amino acids that help rebuild the muscles. It contains antioxidants, fiber, and vitamin E to detox our bodies and supply them with necessary elements.

Besides, almonds are ready-to-eat snacks you can pick up during your grocery trips. You can chop it and add it as a topping to your food choices like ice cream or salad.

3. Fish

Fishes are rich in Omega-3 fatty acids. We need them for the maximal regulation of the brain and body. Eating fish helps protect cardiovascular health. The deficiency of Omega-3 fatty acids may even affect your work performance.

Tuna and salmon are some fish known to be rich in Omega-3 fatty acids. They also contain vitamin B2, vitamin D, and minerals like phosphorus, calcium, iron, iodine, and zinc, which are necessary for our body's full function. According to the American Heart Association (AHA), an individual must consume fish at least twice weekly.

Cooking fish isn't as hard as you may think. You can grill it, bake it in foil or turn it into sandwich fillings. And make sure your diet includes fish dishes, as it's crucial for your health and stamina.

4. Green leafy vegetables

green vegetables

Green leafy vegetables such as kale, iceberg salad, and spinach are vitamin-rich foods. Their intake will provide the needed micronutrients such as potassium, magnesium, and iron, which are essential for improving your stamina. With an energy boost, your body could also increase the red blood cell count due to iron. Thus, you will prevent fatigue and weakness during the hard-working day. These vegetables are also packed with fiber that aids digestion while regulating your blood sugar level. Lastly, green leafy vegetables are known to contain nitric oxide. This substance helps open up your blood vessels, leading to better blood flow throughout the body.

Fortunately, vegetables are easy to prepare. Blanching or boiling usually does the trick, helping to retain their nutrients. You could also add greens to your salads and enjoy a healthy meal!

5. Barley

Barley bursts with nutrients, especially fiber, providing you with energy for long periods, even if you lead an active lifestyle. Consuming barley also promotes a healthy gastrointestinal tract that improves digestion and aids in weight loss.

Furthermore, barley contains vital minerals such as tryptophan, manganese, selenium, and copper, giving you the energy and stamina you need to do your best at work. This food also boosts our mood because of the presence of manganese.

Barley flakes will perfectly fit your breakfast bowl — an excellent alternative for oats. You can also easily add it to stews and soups. When you have the day off, you could again try adding barley when baking something sweet.

plate with healthy food inside

Take action now

  • Remove unhealthy foods from your diet. The easiest thing you can do to promote your energy and productivity is to stop eating junk food. Or reduce its amount in your daily diet.
  • Take healthy snacks with you. If you have no time to cook a healthy lunch, eat healthy snacks like fruits or protein bars. So your energy boost will always be at hand.
  • Create a menu for the week. It could be easier to cook and consume healthy foods if you had a menu for a week with the selection of products needed. So instead of chips, you'll buy some salmon and cereal bread at the supermarket.

Taking supplements as a smart diet hack

Diet supplements link to decreased risk of developing health problems such as cardiovascular diseases and musculoskeletal problems. Supplements are well-known nutrients that you may use to add more nutrients to your usual diet. These supplements come in different forms: liquids, gel tablets, extracts, capsules, pills, and powders.

You can add some dietary supplements to your drinks and your choice of food. Supplements available in the market contain various minerals, vitamins, herbs, enzymes, fiber, and amino acids. Usually, a physician's prescription isn't necessary for acquiring these nutritional supplements.

supplements in a hand

Is It Essential for Your Wellness to Take Supplements?

The nutrients your body needs are obtained when you consume food. However, not all the essential vitamins, minerals, and amino acids get to us with the food we eat every day, which leads to a deficiency of nutrients. In these kinds of situations, dietary supplements come in handy. Their primary role is to provide your body with the missing or lacking nutrients from the food you consume.

Supplements impact your body's biological and mental processes. Some vitamin supplements help combat free radicals. Other supplements enhance your body's ability to fight illnesses.

However, without your physician's proper guidance, some supplements could also lead to adverse effects that may alter the body's function. Some actions that may harm the body include a combination of too many dietary supplements. The component of supplements may also have an adverse effect when combined with other medications. For instance, taking extensive supplements doses could lead to harmful consequences like kidney failure and liver damage.

Supplements alone may also produce unwanted side effects. It is better to consult your physician or pharmacist before taking anything that may lead to unwarranted impacts, even life-threatening consequences.

healthy food on the plate

You can boost your energy, stamina, endurance, mental performance, and overall mood with dietary supplements. Once you know the appropriate supplement, you can begin enhancing your immune system and overall health. Better overall health, in turn, will make you more productive during the working day.