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.
Why it matters
A balanced diet at work can:
- Boost energy, focus, and creativity
- Improve mood and reduce stress
- Support better sleep and immunity
- Lower the risk of chronic conditions like heart disease and type 2 diabetes
Symptoms of poor nutrition
Feeling tired, irritable, or struggling to concentrate? These could mean your diet needs a refresh.
- Too little nutrition can deprive your body of essential vitamins and minerals, weaken your immune system, and affect everything from energy to brain function and the ability to recover properly from illness.
- Too much or unbalanced nutrition—especially diets high in sugar, salt, and unhealthy fats—can lead to weight gain, insulin resistance, chronic conditions like diabetes and heart disease, and day-to-day issues like join pain and mental health.
Tips for employees
Here are some simple ways to stay nourished and energised:
Start with breakfast
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.
Pack a lunch
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!
Stick to a routine
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.
Hydrate
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.
Take breaks
Step away from your desk to eat mindfully, recharge, and enjoy your food—it’s good for your body and your brain.
Power up your lunchbox
Vegan: Chickpea Salad Wrap
Ingredients:
- ½ can chickpeas (mashed)
- 1 tbsp vegan mayo or hummus
- Grated carrot, chopped cucumber, and spinach
- Wholemeal wrap
How to make:
Mash chickpeas with mayo or hummus, mix in veggies, and wrap it up. Easy, filling, and packed with protein and fibre.
Vegetarian: Mediterranean Pasta Salad
Ingredients:
- 1 cup cooked wholewheat pasta
- Cherry tomatoes, cucumber, olives, and feta
- Olive oil + lemon juice dressing
How to make:
Toss everything together and chill. It’s fresh, satisfying, and perfect for batch prep.
Meat Eater: Chicken & Veg Rice Bowl
Ingredients:
- 1 cooked chicken breast (shredded or sliced)
- ½ cup cooked brown rice
- Steamed broccoli, carrots, and sweetcorn
- Optional: drizzle of low-fat dressing or soy sauce
How to make:
Layer rice, veg, and chicken in a container. Heat it up or enjoy cold—it’s balanced and energising.
Healthy Eating Benefits
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.
24/7 Anytime Healthline
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.
Bupa Staff Health Trust
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?
- No medical underwriting—pre-existing conditions are covered
- Access to GP appointments
- Support and referrals for a wide range of health needs, including nutrition
Bupa Be.Well Plans Free Health Assessments
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.
Onsite Food Options
Our onsite restaurants offer balanced meals, fresh ingredients, and healthier snack alternatives to help provide fuel to our people.
Health Talks
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.