Maintaining energy and focus at an optimal level during meetings is a daunting goal for many attendees. One vital factor is keeping balanced blood sugars to sustain energy throughout the day, according to Kasey Brixius, nutritionist at Canyon Ranch in Tucson, Ariz.
“Ideally we should be eating something every three to four hours, so this may mean planning a mid-morning and mid-afternoon snack break,” Brixius says.
She notes that when planning it’s important to include lean protein, quality carbohydrates and healthy fat at all meals and snacks. Avoid processed and sugary carbohydrates like muffins, pastries, cookies and refined breads and crackers, which give people a quick rush of energy but also a quick crash.
Build-your-own meal stations help cater to different people’s preferences, says Brixius, who touts options like a breakfast yogurt parfait station with soy, almond or Greek yogurt and toppings such as dried fruits, nuts, granolas and blueberries.
“Studies have shown that the compounds in blueberries increase blood flow to the brain and may help improve concentration,” she says.
For lunches, build-your-own salad stations can include everything from artichoke hearts to tofu, and from salmon to ground flaxseed.
“Encourage attendees to choose the salmon and/or the flaxseed as these are high in omega-3 fatty acids, which may boost brain concentration,” Brixius explains.
She recommends snacks as well.
“Mid-afternoon slumps are common but a balanced snack and a quick stretch are great fixes,” she advises.
Options can include something light such as a fresh fruit and cheese plate or build-your-own trail mix with various nuts, dried fruit, shredded coconut, roasted chickpeas and dark chocolate chips.
According to Brixius, dark chocolate contains caffeine to help boost focus and magnesium, which helps with relaxation.
“For nutrition, make sure every meal has the seven colors of the rainbow,” says Monica Graves, certified master educator at the Chopra Center for Wellbeing, located in Carlsbad, Calif.
“Each color has nutrients to help support organs and systems,” she says. “Phytonutrients help the brain, nervous system, digestive system and help metabolize information.”
One trending snack option, Graves notes, is substituting yogurt with a frozen blend of the acai berry as a base for a parfait, since dairy can cause congestion. Attendees can blend in coconut flakes, nuts and granola on top.
All the nutrition experts stress keeping attendees well-hydrated, as dehydration lowers energy. An option is providing a water station with fruits or veggies available to add as infusions, such as mint leaves, cucumbers, blackberries and strawberries.
Aside from keeping attendees awake, coffee breaks also have potential health benefits.
“Coffee itself is a rich source of disease fighting antioxidants,” Brixius says. “It’s actually the highest source of antioxidants in the American diet. Moderate caffeine consumption has been shown to boost brain power. Stick to less than 300mg of caffeine per day, which is roughly the equivalent of three cups of coffee.”
