By Serena Benali RD
Every day, the food we choose either fuels us or quietly depletes us, creating a hidden cost that often goes unnoticed: poor nutrition. Unlike financial taxes, this one isn’t immediately visible, and in many cases, we don’t realize we are paying the price until years down the road.
In the short term, it can show up as fatigue, brain fog, mood swings, increased stress, and lack of motivation. Over time, poor eating habits contribute to chronic diseases that often develop in midlife and impact long-term health.
The good news? Small, intentional food choices can yield big returns. Just as smart financial planning helps secure a strong future, investing in your nutrition can lead to mental clarity, sustained energy, and long-term well-being.
The Real Cost of Poor Nutrition
Food is the fuel for your body and mind, impacting not just physical health but mental and emotional well-being too. When we don’t get the right nutrients, we feel it both immediately and over time.
- Brain drain – Constant distraction and an afternoon slump? That could be due to blood sugar fluctuations from processed or carb-heavy meals without enough protein and fibre to sustain energy.
- Stress and burnout – Under pressure, the body craves quick energy, often leading to sugar or caffeine-fueled crashes. Magnesium, B vitamins, and omega-3s play a direct role in managing stress and keeping the nervous system resilient.
- Physical wear and tear – Long hours at a desk, high-pressure deadlines, and limited movement can increase inflammation and muscle stiffness. A whole-food, anti-inflammatory diet supports both brain function and physical recovery.
Three Simple Nutrition Strategies to Support Your Mind, Body, and Well-Being
1. Prioritize Vegetables and Fruit
Only 20% of Canadians consume at least five servings of vegetables and fruit daily, and that figure includes fruit juice which, as a registered dietitian, I wouldn’t count as a true serving.
Vegetables and fruit provide essential fibre, phytonutrients, antioxidants, and key vitamins that help reduce the risk of chronic diseases and support overall well-being.
To increase your intake, track how many servings you eat daily, then aim to increase that number to six or seven different vegetables and fruits per day to maximize nutrient variety and benefits.
2. Hydrate with Intention
Even mild dehydration, just a 1 to 2 percent loss of body water can affect memory, focus, and mood. Staying hydrated is one of the simplest yet most effective ways to support cognitive function and overall well-being.
Keep a water bottle at your desk as a visual reminder to sip throughout the day. Aim for at least 2.2 litres daily, adjusting based on activity level, climate, and individual needs. Make water your go-to beverage, and if you need variety, try infusing it with fresh fruit or herbal tea for a refreshing alternative.
3. Focus on Whole Foods and Reduce Ultra-Processed Foods
Nearly 50% of the daily calories consumed by Canadians come from ultra-processed foods. Instead, shift your focus to whole, nutrient-dense foods that nourish both your body and brain.
Rather than reaching for a sugary pick-me-up, choose foods that support cognitive function, mood, and sustained energy. Nutrient-rich options like nuts, whole grains, eggs, Greek yogurt, seeds, seafood, lean meats, vegetables, and fruit provide magnesium, tryptophan, and antioxidants to help keep you sharp and energized throughout the day.
Invest in Your Health, Join Our Webinar!
The way you fuel your body impacts every part of your performance mentally, physically, and emotionally. The best part? Optimizing your diet doesn’t have to be complicated.
Join CPA Assist and Serena Benali RD, for our upcoming webinar to learn practical, science-backed strategies to improve focus, boost energy, and support overall well-being without adding stress to your plate.
Register now and start making nutrition work for you because the best investment you can make is in yourself.
If you or someone you know is struggling with mental health issues, please reach out. CPA Assist provides confidential counselling services, 24/7 crisis support, and health and wellness services to Alberta and Saskatchewan CPAs, candidates, and their immediate families. Call the free confidential support line at 1-855-596-4222 or by email at cpaforbes@telus.net.