Spending long hours on your feet, maintaining laser-sharp focus, and managing patient care can leave even the most passionate dental professionals feeling drained. Dentists, hygienists, and assistants need reliable ways to sustain their energy throughout the day, and nutrition plays a pivotal role in making that happen. By incorporating the right foods and simple meal-prepping strategies into your routine, you can stay fueled, focused, and ready to tackle every task in the office and the dental operatory on your busy schedule.

Why Nutrition Matters for Dental Professionals

Dental work requires physical endurance, mental agility, and a steady hand. According to an article that appeared in the Harvard Business Review, author Ron Friedman says, “If you’re serious about achieving top workplace performance, making intelligent decisions about food is essential.” Adding, “Food has a direct impact on our cognitive performance, which is why a poor decision at lunch can derail an entire afternoon.”¹

A study conducted at Brigham Young University stated that employees with unhealthy diets were 66% more likely to report having a loss in productivity, while employees who rarely eat fruits, vegetables, and other low-fat foods at work were 93% more likely to have a higher loss in productivity.²

Registered dental hygienist and Ultradent's Global Social Media Manager Hartley Lojik says she’s personally noticed that her performance at work depends on how she eats during the day. “Referral offices love to give treats, so there are always sweets around in the office. I’ve found that if I indulge, I am dragging and am so tired by the end of the day.”

Energy-Boosting Foods for the Workday

Dr. Brett Richins, a practicing dentist and clinical advisor at Ultradent Products says, “Though I can struggle with consistency like a lot of other people out there, I’ve definitely noticed that how I eat impacts how I feel and, as a result, how I perform through the day.” He adds, “If I can get a breakfast with 20-30 grams of protein, I’ve found that I have more energy throughout the day, I don’t feel as hungry, and I don’t snack as often on treats lying around that are often brought in as gifts.”

Here’s a list of nutrient-dense foods that can help keep you energized during a long day at the dental office:

• Whole Grains: Foods like oatmeal, quinoa, and whole-grain bread provide slow releasing energy to avoid midday crashes
• Lean Proteins: Options like grilled chicken, eggs, and legumes support muscle recovery and help keep hunger at bay
• Healthy Fats: Avocado, nuts, and seeds offer a steady source of energy and help sustain brain function
• Fruits and Vegetables: Incorporate high-fiber, vitamin-rich options like berries, oranges, carrots, and spinach to stay refreshed

Simple Meal Prep Tips for Dental Pros

Busy schedules can make meal prepping seem daunting, but a little planning goes a long way. Follow these tips to ensure your meals are as efficient as your workflow:

1. Prep Ahead of Time: Set aside one evening per week to batch-cook proteins, chop vegetables, and portion meals into containers
2. Invest in Portable Containers: Keep meals fresh and easy to grab with insulated containers for salads, grain bowls, or stir-fries
3. Snack Smart: Prepare small bags of almonds, trail mix, or pre-cut fruit for quick energy boosts between patients
4. Hydrate Often: Keep a water bottle at your workstation to maintain hydration and improve energy levels

Healthy Snack Ideas for On-the-Go Professionals

Snacking smart can be a game changer for energy maintenance. Dental hygienist Hartley Lojik says, “I try and keep high protein snacks in the break room. Low fat chew sticks, turkey jerky, protein drinks, and Lunchables are great, fast options for a snack!”

It’s also important to be mindful of how your diet might directly impact your work. Lojik relates, “If I have an SRP (scaling and root planing) first thing in the morning, I really watch my coffee and caffeine intake so that my hands don’t shake. I also avoid fasting before these types of procedures to make sure I have a steady hand.”

It’s best to avoid sugary snacks and high amounts of caffeine that cause energy crashes and try these healthy alternatives instead:

• Greek Yogurt and Berries: High in protein and antioxidants
• Veggies and Hummus: A crunchy, fiber-packed option
• Nut Butter with Apple Slices: Combines protein, fiber, and natural sweetness
• Hard-Boiled Eggs: A portable protein powerhouse

The Science of Sustained Energy

Physical professions like dentistry demand strong muscles and endurance. A balanced diet supports these needs. For example, magnesium-rich foods such as spinach and nuts play a crucial role in muscle function and energy production. Incorporating these nutrients can help maintain the physical stamina required for long days in the operatory.³

Registered dietitian Amy Goodson says that eating snacks like lean beef, dairy, and high fiber carbohydrates helps prevent energy crashes because they stabilize blood sugar. She adds, “Balanced snacks such as yogurt with berries and granola, cheese with whole grain crackers, or beef jerky and fruit keep energy levels consistent throughout the day.”⁴

Quick Energy-Boosting Breakfasts

Lojik also prioritizes a nutritious breakfast to start her day on the right foot. “I try and do at least 30 grams of protein per meal. Protein oatmeal is a quick easy breakfast, and sometimes I’ll do scrambled eggs.”

Here are some additional quick, energy-packed breakfast ideas:

• Overnight oats with chia seeds, almond milk, and fresh fruit
• Whole-grain toast topped with avocado and a sprinkle of pumpkin seeds
• A smoothie with spinach, frozen berries, Greek yogurt, and a scoop of protein powder

A Final Word on Wellness

Maintaining high energy levels doesn’t have to be complicated. By focusing on nutrient dense meals, prepping ahead, and choosing smart snacks, dental professionals can boost their productivity and well-being. Remember, fueling your body is just as important as sharpening your skills.

FAQs

1. Why is nutrition so important for dental professionals?

Dentistry requires long hours of physical endurance, mental focus, and fine motor skills. The foods you eat directly affect energy, concentration, and performance. Poor nutrition can lead to fatigue and reduced productivity, while balanced meals and snacks help sustain energy throughout the day.

2. How does diet impact productivity at work?

Research shows that unhealthy eating habits are linked to higher rates of fatigue and decreased workplace productivity. Choosing nutrient-dense foods supports cognitive performance, sharper focus, and steadier energy, helping dental professionals stay effective during demanding schedules.

3. What types of foods provide lasting energy during the workday?

• Whole Grains (oatmeal, quinoa, whole-grain bread): release energy slowly to prevent mid-day crashes.
• Lean Proteins (eggs, chicken, legumes): promote muscle recovery and reduce hunger.
• Healthy Fats (nuts, seeds, avocado): support brain function and long-term stamina.
• Fruits and Vegetables (berries, oranges, spinach, carrots): provide vitamins, fiber, and hydration.

4. What are practical meal prep tips for busy dental professionals?

• Prep ahead: Batch-cook proteins, chop veggies, and portion meals once a week.
• Use portable containers: Insulated containers make it easy to carry balanced meals.
• Snack smart: Keep small packs of nuts, trail mix, or cut fruit for between-patient energy.
• Stay hydrated: Keep water close by to avoid fatigue and improve focus.

5. What are some healthy snack options for the office?

Instead of relying on sugary treats or excess caffeine, try:

• Greek yogurt with berries
• Veggies with hummus
• Nut butter with apple slices
• Hard-boiled eggs
• Jerky with fruit
  These options provide protein, fiber, and steady energy without the crash.

6. How can nutrition affect fine motor skills during procedures?

Caffeine and fasting can sometimes lead to shaky hands or reduced concentration. Balanced meals and high-protein snacks provide steadier energy, helping maintain precision and control during procedures.

7. What are quick breakfast ideas for busy mornings?

• Protein oatmeal or overnight oats with fruit and chia seeds
• Scrambled eggs or a breakfast sandwich with lean protein
• Whole-grain toast with avocado and pumpkin seeds
• Smoothies with spinach, berries, Greek yogurt, and protein powder
  A breakfast with 20–30 grams of protein helps sustain energy and reduce mid-morning snacking.

References

1. Friedman R. What you eat affects your productivity. Harvard Business Review. Published October 17, 2014. Accessed February 10, 2025. https://hbr.org/2014/10/what-you-eat-affects-your-productivity.

2. Hollingshead T. Poor employee health means slacking on the job, business losses. Brigham Young University News. Published August 19, 2012. Accessed February 10, 2025. https://news.byu.edu/news/poor-employee-health-means-slacking-jobbusiness-losses.
3. Cleveland Clinic. 25 Magnesium Rich Foods You Should Be Eating. Cleveland Clinic Health Essentials. Published March 17, 2023. Accessed February 7, 2025. https://health.clevelandclinic.org/foods-that-are-high-in-magnesium

4. Wigle R. I’m a dietitian—5 ways to be more energized, including how to keep fatigue at bay in the winter. New York Post. Published November 26, 2024. Accessed February 10, 2025. https://nypost.com/2024/11/26/health/dieticians-tips-forstaying-energized-and-awake-in-the-winter/