Do you feel sluggish during the day? Is it hard to stay asleep all night? Changes in your diet could help. Unfortunately, Americans aren’t known for their healthy eating habits, choosing instead to reach for the quick and processed. According to the Centers for Disease Control and Prevention (CDC), of the 209 million people in this country, 117 million have a preventable chronic illness related to eating habits, like heart disease, diabetes, anemia and high blood pressure.

Changes in your diet can ward off chronic conditions over time and also help you improve productivity levels during the day. In fact, the World Health Organization says that good nutrition alone can improve output by 20% on average.

Here are a few simple ways to improve your diet and eating habits to improve energy levels during the day and be more present for your team.

1. Eat a healthy breakfast.

In the typical morning chaos – getting ready for work, getting the kids ready for school – breakfast often becomes an afterthought. But in fact, breakfast is the most important meal of the day. Since it breaks your overnight fast, it should replenish vital minerals and nutrients so you can start the day off right. Skip the sugary and carb-heavy pancakes, which can lead to drops in blood sugar later on, and opt for rolled oats with fresh fruit, whole grain cereal with natural yogurt, raw nuts, smoothies with leafy greens, eggs and sausage for protein.

2. Stay hydrated.

According to the U.S. National Academies of Sciences, Engineering and Medicine, men should drink approximately 15.5 cups (or 3.7 liters) of water a day, and women approximately 11.5 cups (2.7 liters), with adjustments made for exercise levels and the environment. Water helps your body convert food to useful energy, keep joints lubricated, transport oxygen-rich blood and nutrients, balance electrolytes, improve skin and more. You can also go for zero-calorie flavored water or unsweetened tea, but avoid sugar-heavy coffee and juices.

3. Plan nourishing meals.

When you don’t have a meal plan for the day, it’s tempting to graze the fridge or pantry … and likely that you’ll pick something fast and not-so-healthy. Instead, do your grocery shopping over the weekend with a daily plan for your main meals and snacks. Decide what you’ll be eating each of the five days of the work week and stick to it. Instead of three large meals, plan on smaller, more frequent meals during the day to maintain energy levels, and stick to colorful fruits, leafy veggies, legumes and healthy proteins.

Good nutrition can improve productivity by
20%
on average.

(World Health Organization)

4. Eat at the table.

At lunchtime, shut off your screens and enjoy your lunch at the kitchen table or in the breakroom. You’ll not only clear your mind and prepare for the afternoon, but also avoid overeating since you’ll be able to pay more attention to the meal. Take your time, eat with intention and stick to healthy serving sizes.

5. Avoid caffeine and alcohol.

Coffee in the morning can wake you up, but don’t drink it in the afternoon or evening. Caffeine remains in your system for several hours and can make it difficult to fall asleep at the proper time (which leads to grogginess the next day). If you’re craving a warm drink in the afternoon, try caffeine-free green tea. Alcohol can have a similar disruptive effect: As its tranquilizing effects wear off in the middle of the night, it can wake you up.

6. Talk to a nutritionist.

You can optimize what you consume by speaking with a nutritionist or registered dietician. They can take into account your individual physical makeup, dietary restrictions and energy requirements, and help you create your ideal meal plan. They can also give you recipe ideas and show you how to make adjustments to be sure you’re getting all the minerals and nutrients you need to bring your best every day.