The saying, “You are what you eat” goes a long way. For many of us, a busy schedule makes it easy to choose convenient meals because it means getting back to work faster. But convenient doesn’t mean it’s better.

An on-the-go meal may get you back to your workspace sooner, but poor nutrition can take an unhealthy toll on your health and productivity. Eating too much sugar, carbs, or fat can cause cognitive impairment. Making a few slight changes to your diet will help you maintain your focus, raise your energy levels, and improve your overall well-being throughout the day.

Instead of Potato Chips, Try Kale Chips

Who doesn’t crave a salty and crunchy snack once in a while? Usually potato chips are the answer, but make them a bit harder to reach for in the office. Not only do they contain mass amounts of sodium, leading to high blood pressure, but they’re hard to put down – meaning mindless eating and empty calories.

A healthy alternative is kale chips. Kale provides at least 10 different vitamins and minerals, which will help keep energy levels high. And, like potato chips, they have a crunch to them – except you can eat as many as you want and not feel bad about it.

Instead of Red Meat, Try Fish

Studies show that eating red meat regularly may lead to a shorter lifespan. Due to its high levels of saturated fat and cholesterol, it can increase risk of cardiovascular disease, cancer, and type 2 diabetes. Substituting meat with other protein-filled foods can help prevent these diseases.

Occasionally switch to fish for a healthy lunch option. Fish is known for providing omega-3, which is essential for good health. Since the body doesn’t make omega-3, it’s important to add it to your diet. It helps maintain a healthy heart and aids in cognitive health, allowing you to stay healthy and focused during the workday.

Instead of Mayo, Try Avocado

Mayonnaise is ideal for enhancing sandwiches, but too much of it can be dangerous. It’s filled with unhealthy fats and artificial ingredients, leading to negative long-term effects. Even low-fat mayonnaise isn’t healthier, because it’s filled with more added sugar.

Using avocado as a substitute is a healthier option. It provides a great amount of fiber, which helps employees feel full longer. Encourage them to put it on sandwiches instead of mayo for a more satisfying and nutritious lunch. Keep avocados and other fresh fruit around the office to help further motivate yourself to make healthier choices.

Instead of Cheese and Crackers, Try Carrots and Hummus

Although cheese and crackers contain protein and fiber, they’re also packed with sodium and fats. They’re a good snack in moderation, but there are healthier options.

Carrots and hummus are a great alternative to cheese and crackers. Like avocados, hummus contains a lot of fiber and healthy fats, so it’ll help you stay satisfied for hours. Add this healthier snack to your lunch to keep your energy levels high and your stomach full.

Instead of Refined Grains, Try Whole Grains

The majority of grain-based products are made with refined flour and rice, meaning a lot of the nutrients and fiber are removed. Because there’s less fiber, refined grains aren’t as filling, making it easier to overeat.

Whole grains, on the other hand, are a better source of fiber and have been proven to reduce the risk of type 2 diabetes and heart disease. Look for the term “whole” on the box next time they buy grain-based products. This way you’ll get the heart-healthy nutrients that whole grains provide.

Convenience meals full of greasy, processed foods make people feel sluggish and tired, which isn’t productive at work. Nourish your body with healthy foods that will increase your energy levels, improve your mood, and help you be more productive. Making these minor yet beneficial changes to your eating habits will positively impact your performance, health, and overall quality of life.

Looking for more tips on how you can stay energized at work? Check out our nutrition ebook and learn other ways to support healthy eating habits in the workplace.

This article originally appeared on: The Uprising Blog