How does what you do for a living alter what you should be eating? Now we have the answers.

Healthy fast food chain Pod has teamed up with nutritionist Helen Money to produce its pod-uctivity report which gives advice on how to eat the right things to suit your lifestyle.

Research in 2005 revealed that inadequate nourishment can hit productivity by up to 20 per cent and Pod’s report reveals what foods can help you depending on your job.

Click through the pictures above for suggested meal plans.

Creatives

News Shopper:

Who are they? Creatives are innovative, idea-driven, high-energy and quick-thinking. Typically they work in marketing, advertising, PR, journalism or are artists, DJs or even City traders.

What they should eat?

Creatives should pack in lots of fruit and veg, according to the report. They are usually carb-phobic but choosing the right type, amount and eating it at the right time could help them sustain the pace.

Breakfast is crucial and should contain slow-release carbohydrates to fuel the brain and lift energy, such as oats, nuts and seeds.

High sugar and high fat foods will only cause sluggishness.

Before meetings or brainstorming sessions, a slow-release carb before and a handful of something like antioxidant-rich blueberries after will do the trick.

Carb intake should be reduced throughout the day and eating late at night should be avoided. Foods high in tryptophan – such as red meat, eggs, fish, poultry seeds and almonds – calm the brain and aid sleep.

Foods with pantothenic acid (also known as Vitamin B5) - such as corn, cauliflower, kale, avocado, lentils, sweet potato and chicken – can help deal with stress.

According to the report: “Chicken salad with avocado, a sprinkle of seeds and a heaped teaspoon of wholegrains is the perfect stress-busting lunch.”

Breakfast idea: Porridge with banana and pumpkin seed topping

Snack idea: Berry boost yoghurt

Dinner idea: White fish with roasted Mediterranean vegetables and spinach

Office Angels

News Shopper:

Who are they? Often desk-based, Office Angels work in admin, support and assistant staff

What should they eat?

Office Angels need a fewer carbs, but they don’t need to be carb-free and more protein can keep them fuller and stop them hitting the biscuit tin or vending machine.

An ideal breakfast is a green smoothie or scrambled egg and avocado.

A snack plan is essential, with desk drawers stuffed with go-to snacks such as nuts and oatcakes.

Breakfast idea: Scrambled egg with smoked salmon and super seeds with wholegrain toast.

Snack idea: 4 tbsp low fat plain live yoghurt, 3 tbsp raspbarries and tsp chia seeds

Dinner idea: Tuna steak, sweet potato wedges, spinach and broccoli

High Flyers

News Shopper:

Who are they?  Desk-based, working long hours with a high brain output, chronic stress and frequently eating out for work. These are jobs such as investment bankers, lawyers, accountants, IT and analysts.

What should they eat?

High flyers need low levels of sustained energy but good cognitive function, which makes for a difficult balance as carbs aren’t needed for physical movement but are need to help fuel the brain. The advice is to eat little and often.

Breakfast should be well balanced – slow-release carbs and protein such as eggs, salmon, spinach and a slice of wholegrain toast. It’s a mix of energy, omega 3 and antioxidants for cognitive function and pantothenic acid for stress

Before meetings, a slow-release carb snack before a meeting could help seal a deal.

Meetings ideally shouldn’t be scheduled for 2pm but if you have no choice then have a light lunch to get you through but not too much to leave you snoring at the boardroom table.

Lunch should be light and easy to digest, especially if you have a lunch meeting. That way you’ll stay alert with energy staying with the brain rather than heading to the gut to work on digestion.

Breakfast idea: Porridge with banana topping

Snack idea: Fruit salad pot

Dinner idea: Beef sir fry with whole grain rice

Key Workers

News Shopper: Stock image: firefighter (53155782)

Who are they? Emergency workers such as nurses, doctors, teachers and taxi drivers. Work rate and schedules can be unpredictable with quiet periods interspersed with acute stress, long hours and often overnight working.

Because of the stress and irregular sleep pattern, there is a risk of a diet high in comfort foods and a lot of sugar and saturated fat.

Your diet should be packed with stress-busting food such as nuts, seeds, green leafy vegetables and whole grains to support the nervous system. Turkey, eggs and mushrooms can help lower anxiety and love yoghurt can aid healthy gut bacteria.

Fast-release carbs should be avoided.

Lunch idea: a wholegrain-based salad with eggs or chicken, seeds and vegetables to support the nervous system and provide sustained energy rather than peaks or troughs.

Snack idea: A pot of live yoghurt, berries and seeds or a smoothie

News Shopper: