The pandemic changed our relationship with food for the majority of us.
We many workplaces closed along with restaurants, cafes and many food-to-go outlets, we reverted to cooking and eating at home. And for many it reshaped our understanding and evaluation of what good food is with healthier eating becoming a goal for many.
But three years on, with the majority of office workers now back at the workplace, the old lunchtime eating behaviour patterns have returned: pre-packed sandwiches and food to go, eaten at a desk, with convenience snacks and canned and bottled drinks to mark out the day.
Sales at chain cafes in particular, are increasing whilst sales levels within the grocery market (both in-store and home deliveries) have adjusted downwards back to pre-pandemic levels.
But what I find most interesting is how the return to normality has quickly broken the eating habits learned during lockdown and in particular, the way that workplace stress shapes food choices.
Stress
In one of their studies, The Department of Public Health Nutrition at Coventry University identified a strong link between the emotional stress level of an individual at the time they made they went to lunch.
Those who were in a higher state of stress made food choices to give themselves a boost. And it is well known that stress can lead to high levels of cortisol in the body, which can lead to chronic levels of stress and heightened cravings because of a lowered or impaired glucose tolerance. It can impact appetite as well.
And workers who try to lift their mood with high-sugar foods or drinks may well be kicking off a vicious cycle. After an initial spike in blood sugar, there is inevitably a drop, leading to tiredness and irritability.
Inconsistent blood-sugar levels have also been linked to mood disorders, including depression and anxiety. And low mood or anxiety may worsen the capability of individuals to manage the stresses of their job and the cycle continues.
Workplace culture
As part of another study, Ulster University, spoke to people working in the accommodation and food services industry about their experiences of eating during working hours.
One hotel chef who was interviewed explained that they had tried to encourage healthy eating for night shift workers by preparing soup and sandwiches for them but they often ended up throwing them away because the workers mostly went out and got takeaway food.
The research showed that once one person says ‘I’m going to get pizza’, then others join in. This is more common in places of work is situated in a town or city where there are lots of local options or if facilities on-site include vending machines.
And reliance on food to go and ultra-processed food can have an impact on physical and mental health too. An experiment run by Liverpool John Moores University showed that consuming two takeaways daily resulted in weight gain and increased cardiovascular disease risk, in over half the participants, with some saying they felt sleepless, sluggish and unmotivated after just two weeks on this diet.
Poor break times
Irregular mealtimes, fitted in around shifts or irregular breaks, can also cause fluctuations in blood sugar levels, but eating at odd hours also impacts the potential for restful and rejuvenating sleep, compounding the fatigue caused by working long hours without a break.
The Ulster University study also discovered that poor break times had another knock-on effect. When interviewing people working in health and social care, it became evident that adequate hydration was another issue.
Study participants described sometimes being too busy to take bathroom breaks. So that discouraged them from drinking water because then they would have to go to the bathroom more frequently. Even mild dehydration can cause fatigue and impaired memory, cognitive performance and decision-making ability, increasing the cravings for foods which can provide a temporary fix.
Night shift and rotational shift workers have it hardest
In a 2020 study by Ulster University, they found that shift workers were more likely to gain weight than day workers and in particular, individuals who have been exposed to shift work for more than five years.
And The Department of Public Health Nutrition at Coventry University study also found that shift workers report a less nutritionally dense diet, with lower intake of fruit and vegetables, and higher intake of foods that contain sugar and saturated fat.
Both studies highlighted that for those who work anti-social hours, eating healthily can be tricky logistically. Staff canteens (where present) may be closed at night, as are food shops apart from convenience stores and takeaways.
But it’s not just the quality of the food, it’s the way our bodies process it. Our circadian rhythm is our body’s biological clock that tells us when it’s time to sleep, wake and subsequently when we should eat and be active.
Studies have shown that having meals earlier rather than later in the day, or even distributing a greater proportion of energy intake towards earlier parts of the day, is beneficial for cardiometabolic health outcomes.
How to stay healthy regardless of where you work
- Plan ahead
All the experts agree that meal planning is key, especially if you’re working antisocial hours where you won’t have much choice. As individuals we should all take every opportunity to consume items from food groups that are essential for health that are often missed, such as fruits, vegetables, wholegrains and dairy products.
And individuals who struggle to get wholesome food during work should pack whole fruits, dried fruits, vegetable sticks, wholegrain crackers with cheese, small tubs of yoghurt, or milk. These are simple snacks that ensure satiety, while being lower in calories and providing essential vitamins and minerals to the body.”
- Think about the fuel you need
As everyone is unique and we need different levels of nutrients there isn’t a diet that can suit all. For example, if you’re sat at a desk all day, you won’t be burning off many calories so it makes sense to prioritise higher protein foods such as a Greek yoghurt paired with fruit for example.
Conversely, someone with a manual job will burn significantly more calories so its important that their food choices are balanced between carbs and protein.
- Eat mindfully
There is also significant research emerging showing the importance of mindful eating. Slowing down eating aids digestion and makes us more mindful of our hunger and fullness cues. So making a conscious effort to sit down and remove any distractions, are not only better for us but it makes eating more enjoyable too.
How can products and brands help?
This body of research gives really useful pointers to businesses looking for new opportunities in the food arena.
- Bagged salads, fruit pots, boiled egg pots, are really good grab-and-go foods which can provide the balanced nutrition our bodies need which we can then supplement with carbs suited to our energy needs.
- Low GI foods can also play a role here as can those that use protein to make us feel fuller for longer.
- Using energising flavours can play a part too – citrus fruits, lemongrass, ginger, galangal.
- And all aspects of the Mediterranean diet continue to emerge as best for body and mind. Pulses in particular, can provide fibre, protein, make us feel fuller for longer and have a low GI.
- Whilst there are mainstream meal solutions which focus on the Med diet, there appears to be numerous opportunities for new, exciting and nutritious grab and go foods based on this cuisine.The potential to create new products which can satisfy stress-induced cravings with those that can help us develop a new relationship with food at work in particular, appears to be significantly.
My recently published 2024 Food Trends Report presents a range of opportunities for exploration. If you’d like to receive your copy, sign-up to my newsletter using this link here.