According to Portugal’s Directorate‑General of Health (DGS), inadequate eating habits are the fifth factor that most contributes to the total number of healthy life years lost in the country, due to cardiovascular diseases, diabetes, kidney disorders, and cancer.

Food health is one of the fundamental pillars of overall well‑being and, in particular, of professional performance. A balanced and adequate diet has a direct impact on energy levels, concentration, and productivity in the workplace.

1. Energy and vitality: A diet rich in vitamins, minerals, proteins, and high‑quality carbohydrates provides the necessary energy to face the workday. Choosing foods with low nutritional value, such as those high in sugars and saturated fats, can lead to an energy drop halfway through the day, causing fatigue and tiredness.
2. Concentration and mental clarity: Foods such as fish, nuts, and antioxidant‑rich fruits are known to improve brain function. Conversely, an unbalanced diet may cause blood sugar spikes, resulting in moments of distraction and difficulty maintaining focus.
3. Stress and mood management: Certain nutrients, such as magnesium, B‑complex vitamins, and omega‑3 fatty acids, play an essential role in regulating mood and preventing symptoms of anxiety and depression.
4. Disease prevention and reduced absenteeism: A healthy diet strengthens the immune system and helps prevent chronic diseases such as diabetes, hypertension, and cardiovascular problems. Employees with balanced eating habits are less likely to fall ill and, consequently, miss work.

At Técnico…

• Técnico offers several dining points with healthy and balanced options.
• The Alameda Campus also has a vegetable garden — Hortus IST — whose organic produce is regularly donated to CASA (Casa de Apoio ao Sem Abrigo) and the Refood association.

Practical examples

• Nutritious breakfast: Starting the day with a balanced meal, such as natural yogurt with nuts and oats, provides stable energy throughout the morning, avoiding hunger before lunch and supporting concentration during the first working hours.
• Balanced lunch: Choosing a meal that combines protein (such as chicken or fish), slow‑release carbohydrates (such as brown rice or sweet potato), and vegetables ensures stable energy levels throughout the afternoon. A lunch consisting of fried or processed foods may cause post‑meal fatigue, reducing productivity.
• Hydration: Staying hydrated is essential for proper brain function. Drinking water throughout the day is a simple measure that supports concentration and overall well‑being.

Hydration: Staying hydrated is essential for proper brain function. Drinking water throughout the day is a simple measure that supports concentration and overall well‑being.