Eat well, work well – the September office reset

September often signals a shift back to structure after the more flexible summer months. For office workers, this can be an ideal time to reset eating habits - using evidence-based nutrition strategies to support energy, productivity, and overall wellbeing throughout the workday.

The Food Safety Authority of Ireland (FSAI) highlights that balanced nutrition, alongside regular activity, helps prevent chronic illnesses like cardiovascular disease, diabetes, obesity, and certain cancers. Their Healthy Eating Guidelines -based on the Healthy Food for Life Pyramid - translate nutritional science into clear, everyday advice.

Core daily recommendations include:

• 5-7 servings of vegetables, salad and fruit
• 3-5 servings of wholemeal cereals, breads, potatoes, pasta or rice
• 3 servings of milk, yogurt, or cheese
• 2 servings of protein-rich foods (meat, fish, eggs, beans, nuts)
• Minimal intake of fats, oils, and foods high in sugar or salt
  
  

Small, sustainable shifts for the office

For busy professionals, a September reset doesn’t require a complete diet overhaul. The HSE Healthy Eating Active Living Programme recommends small, intentional adjustments that fit into your work routine:

• Plan your lunches: Bring a balanced meal from home to avoid impulse eating.
• Stock up on healthy snacks like fruit, yoghurt, and nuts.
• Stay hydrated: Keep a reusable water bottle at your desk and aim for 6–8 glasses per day.
• Reassess your food environment: at work and home to support better choices.
  
  

Workplace-friendly tools

Supporting healthy habits at work doesn’t have to be complicated. Healthy Ireland provides practical resources such as quick lunch recipes, portion guides, and sample meal plans - that are easily adaptable to an office kitchen or microwave. Combining these with smart workplace habits can make it easier for professionals to stay on track of their nutrition goals.

The Irish Nutrition and Dietetic Institute (INDI) reinforces these guidelines through its Food Fact Sheets, developed by registered dietitians. These resources focus on nutrient dense foods, portion control and hydration4 – essential elements for maintaining health and energy throughout the workday.

Key takeaways

September is a perfect moment to re-establish healthy eating patterns at work. Evidence suggests that small, consistent changes—such as increasing vegetable intake and improving hydration—can yield significant health benefits over time. September is your chance to realign with your health goals and build momentum for the months ahead.

Nutrition and Physical Activity is one of the eight pillars of the KeepWell Mark framework. The KeepWell Mark provides independent recognition of an organisation’s commitment to workplace wellbeing, grounded in clear standards and a holistic approach to strategy. It helps build employee trust, enhance employer brand, and embed wellbeing into the core of organisational culture.

For more information on The KeepWell Mark visit www.thekeepwellmark.ie  

Alice Moffitt, Specialised Nutrition Executive, Ibec