Fitness, diet, and mental health tips to boost wellness in 2024

Between work and family, it can be hard to find time to shop and cook a nutritious meal every day — so have some meals prepared in advance, advises Waters. For example, if Mondays are particularly busy or draining, have a few meals that incorporate protein, carbohydrates and vegetables ready to grab and go. This doesn’t mean an individual needs to prepare every meal in advance, but it can help to identify when pre-made meals would make the biggest difference.

As for breakfast and snacks, Waters recommends that workers always have quick foods they can grab so they aren’t letting themselves go hungry until lunch and dinner. She notes that protein-rich snacks like Greek yogurt and trail mix can especially help pick people up when energy slumps strike. Still, it’s important to identify which nutritious foods one actually enjoys — meal planning should help workers look forward to their next meal or snack, not dread it.