Why Nutrition is a Game-Changer for Health, Safety & Wellbeing in Construction:
Lessons From Kate Cook
When we think about health and safety in construction, we often focus on PPE, risk assessments, and safety procedures. But what if one of the biggest factors in worker safety and performance was actually nutrition?
In the latest episode of Build & Thrive, our host Jennie Armstrong, MD, Construction Health & Wellbeing Ltd sat down with Kate Cook, a renowned nutritionist and Health & Wellbeing Ambassador for the Considerate Constructors Scheme, to discuss how nutrition impacts health, safety, and overall wellbeing in the construction industry.
From sugar crashes and energy drinks to the importance of breaks and proper meals, Kate shared fascinating insights from her research and years of experience working with construction firms. If you enjoy this blog, make sure to check out the full podcast episode or video for a deeper dive into these critical topics.
🎧 https://www.buzzsprout.com/2431164 (or search your podcast app)
📺 https://www.youtube.com/playlist?list=PLEoibJLDuFnnT3qSQw37LKPG6xlyvCj7B
Why Nutrition in Construction Matters
Construction is one of the most physically demanding industries, yet nutrition is often overlooked in discussions about worker wellbeing.
Unlike office-based workers, construction workers rely heavily on physical strength, endurance, and focus to perform their jobs safely. The food they eat directly impacts their energy levels, concentration, and recovery – which in turn affects safety, productivity, and long-term health.
Kate’s work has shown that poor nutrition can have serious consequences:
🔹 Blood sugar fluctuations lead to fatigue and lapses in concentration – a major safety risk.
🔹 Skipping meals causes low energy, slower reaction times, and impaired decision-making.
🔹 Excessive sugar and caffeine lead to energy crashes, irritability, and reduced focus.
🔹 Poor nutrition over time increases the risk of chronic illnesses like heart disease, diabetes, and mental health struggles.
With 15% of the construction workforce set to retire in the next decade, addressing nutrition and overall wellbeing is crucial to keeping workers healthy and extending their careers.
Debunking the “Typical Construction Worker’s Diet”
One of the biggest myths about construction workers is that they all eat fry-ups for breakfast and live on energy drinks.
Kate’s research and interviews with workers tell a different story. While some do rely on high-sugar, high-caffeine options, others are highly conscious of their nutrition—bringing homemade meals and actively trying to eat well.
So why do unhealthy choices persist?
🔹 Convenience: If workers only have 20 minutes for a break, they’ll grab the fastest, most accessible option.
🔹 Limited access to healthy food: Many site catering facilities aren’t geared up for nutritious meals, and nearby takeaways don’t offer much better.
🔹 Lack of knowledge: Many perceive certain foods as healthy (e.g., sugary bottled orange juice) without realising the hidden sugar content.
Kate believes that real change must come from the industry itself – ensuring that workers have the time, facilities, and education to make better choices.
How Poor Nutrition Impacts Safety on Site
One of Kate’s key messages is that nutrition isn’t just about long-term health – it’s directly linked to safety.
💡 “If your blood sugar is wobbling all over the place, your concentration probably isn’t the best. And if you’re working at heights, that could mean the difference between safety and disaster.” – Kate Cook
Workers who skip meals or rely on high-sugar foods are more likely to experience fatigue, slow reaction times, and reduced focus. This can increase the risk of accidents – especially in high-risk environments like scaffolding, operating heavy machinery, or working at heights.
One example of nutrition’s impact on safety comes from the London 2012 Olympic Park project, where introducing a porridge breakfast initiative led to fewer manual handling injuries. The stable blood sugar levels meant workers had better energy and concentration, directly improving safety outcomes.
If nutrition is taken seriously in elite sports, why not in construction?
The Role of Breaks & Meal Timing
Another major issue in construction is the culture around breaks. Many workers:
🚫 Skip meals due to time pressure.
⏳ Have just 20-30 minutes to eat, making fast food the easiest option.
🥪 Eat alone, rather than in a social setting that encourages mindful eating.
💡 “If you only have 20 minutes to eat, you’re going to grab whatever’s quickest. But when workers aren’t taking proper breaks, it’s not just their energy that suffers – it’s their focus, their wellbeing, and their long-term health.” – Kate Cook
What can companies do?
✅ Ensure break policies allow for proper eating time.
✅ Provide facilities for workers to prepare, heat, and store food.
✅ Work with catering providers to offer nutritious, affordable options.
✅ Encourage a culture where breaks are valued for both mental and physical wellbeing.
Kate highlights successful companies that have introduced canteen areas where all employees – from site managers to labourers—eat together. This improves morale, social connection, and overall wellbeing.
The Link Between Nutrition & Mental Health
Construction has a serious mental health crisis – with workers nearly four times more likely to die by suicide than the general population. While many factors contribute to this, nutrition is often overlooked.
Kate explains that certain nutrients directly support mental health:
🧠 Omega-3 fats (from fish oils) improve brain function and mood stability.
🥩 Zinc & Magnesium are essential for reducing anxiety and supporting sleep.
🍏 Stable blood sugar prevents energy crashes that lead to low mood and irritability.
💡 “We separate mental health from physical health, but they’re deeply connected. If your body isn’t getting the nutrients it needs, your brain won’t function at its best.” – Kate Cook
One quick win that Kate advocates? Vitamin D supplementation – especially for construction workers who spend long hours covered in PPE without direct sun exposure. Studies have linked low vitamin D levels to depression, fatigue, and weakened immune function.
How Construction Companies Can Lead the Way
Kate believes that real change starts at the leadership level. When company directors and senior managers prioritise wellbeing, it filters down to the rest of the workforce.
✅ Provide healthier food options on-site.
✅ Educate workers on nutrition through training and awareness campaigns.
✅ Allow proper break times to support focus and recovery.
✅ Promote social eating to encourage better food choices and stronger team connections.
✅ Lead by example – when leaders value wellbeing, workers are more likely to follow suit.
💡 “If leadership isn’t bought into the importance of nutrition and wellbeing, nothing will change. But when companies invest in their people, the results speak for themselves.” – Kate Cook
Final Thoughts: Small Changes, Big Impact
The link between nutrition, safety, and performance in construction is clear. By making small changes, companies can:
✔ Improve worker health & wellbeing
✔ Reduce fatigue-related accidents
✔ Increase focus & productivity
✔ Support mental health & retention
If you enjoyed this blog, check out the full podcast and video episode for even more insights from Kate Cook!
🎧 https://www.buzzsprout.com/2431164 (or search your podcast app)
📺 https://www.youtube.com/playlist?list=PLEoibJLDuFnnT3qSQw37LKPG6xlyvCj7B
And finally, a huge thank you to GKR Scaffolding for sponsoring the first series of the Build & Thrive podcast, we highly appreciate your support!
At Construction Health & Wellbeing, we’re here to help businesses like yours prioritise health and wellbeing. Contact us today to learn how we can support your journey.
Learn more about the people and businesses mentioned in this blog:
Jennie Armstrong: https://www.linkedin.com/in/jenniearmstrong/
Construction Health & Wellbeing: https://constructionhealth.co.uk/
Kate Cook Linkedin: https://www.linkedin.com/in/nutritioncoach/
Kate Cook Website: https://katecook.biz/
Considerate Constructors Scheme: https://www.considerateconstructors.com/
GKR Scaffolding (sponsor): https://gkrscaffolding.co.uk/
