What we eat doesn’t just impact our health—it influences how we feel, think, and perform every single day. With many of us consuming up to a third of our daily calories while at work, the workplace plays a vital role in shaping our eating habits and overall wellbeing.
In particular, shift workers are at higher risk of malnutirition. In the UK, around 4 million people are shift workers, and research shows they’re more likely to develop chronic conditions like type 2 diabetes. One key factor? Nutrition. Poor eating habits at work can lead to malnutrition—whether it’s not getting enough essential nutrients or consuming too much of the wrong kinds of food. Both undernutrition and overnutrition can increase the risk of long-term health issues, including heart disease and diabetes.
By promoting balanced, nutritious choices in the workplace, we can help people feel better, stay healthier, and perform at their best—no matter their role or schedule.
A balanced diet at work can:
Feeling tired, irritable, or struggling to concentrate? These could mean your diet needs a refresh.
Here are some simple ways to stay nourished and energised:
A healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet and can help us get the nutrients we need for good health.
Wholegrain cereal, fruit, and low-fat milk are potential options.
Try to include a mix of protein, healthy fats, and carbohydrates in your lunch—plus some fruit or veg for extra goodness.
Keep bread, pittas, or bagels in the freezer for quick grab-and-go options. Crackers or oatcakes? Great for variety!
Keep your energy up with regular meals!
Build a healthy routine at home and work by planning ahead.
A weekly menu—created with the whole family—makes mealtimes easier, more fun, and ensures everyone gets a say. Plus, it helps you shop smart and stay stocked with the right ingredients.
Water = Brain Power
Staying hydrated helps you focus and feel your best.
Swap sugary or caffeinated drinks when you can—they can dehydrate you, disrupt your sleep, and impact your dental health too.
Step away from your desk to eat mindfully, recharge, and enjoy your food—it’s good for your body and your brain.
Ingredients:
How to make:
Mash chickpeas with mayo or hummus, mix in veggies, and wrap it up. Easy, filling, and packed with protein and fibre.
Ingredients:
How to make:
Toss everything together and chill. It’s fresh, satisfying, and perfect for batch prep.
Ingredients:
How to make:
Layer rice, veg, and chicken in a container. Heat it up or enjoy cold—it’s balanced and energising.
Here’s an example of how Bupa supports our people with nutrition and healthy eating at work.
From expert advice to healthy food options in our offices, these benefits are designed to help our people feel supported in making nutritious choices that suit their health needs.
Our Anytime Healthline is a completely confidential, round-the-clock service offering unlimited telephone consultations with Bupa nurses.
You can call our Anytime Healthline if you feel unwell or need advice on how to stay healthy in your day-to-day life. Our nurses can help with a range of topics, including nutritional advice.
When you join Bupa you will be opted-in to the Health Trust, our bespoke medical insurance benefits package* - This provides healthcare cover to eligible employees and their families.
What’s included?
All health assessments include a physical examination, a consultation with a Bupa doctor and personalised health report which may include diet and nutrition recommendations, and a practical action plan with advice to help minimise future health risks. All employees who are eligible for the Bupa Staff Health Trust are eligible to receive a health assessment once every two years.
Our onsite restaurants offer balanced meals, fresh ingredients, and healthier snack alternatives to help provide fuel to our people.
We know that staying healthy starts with staying informed. That’s why we offer monthly health talks during work hours—giving our people easy access to expert advice on everything from nutrition and sleep to stress and movement.
These sessions are designed to empower employees with practical tips and wellbeing insights—because feeling your best helps you do your best.