Jakarta, ThedailyID — Packed work schedules can make healthy eating difficult. Early commutes, back-to-back meetings, and late-night emails often leave professionals with little time to eat properly or rest.
Dr. Vipada Sae-Lao, Nutrition Education and Training Lead for Herbalife Asia Pacific, says modern work demands can challenge everyday health habits. However, she believes simple nutrition choices can help people manage their daily routines.
“ As a professional with a busy schedule, I believe there are five habits that can help restore focus, resilience, and energy that may have gradually declined without us realizing it,” Vipada said.
The first step is to start the day with a balanced breakfast. After an overnight fast, the body needs nutrients to support energy and concentration. Rather than relying on coffee alone, professionals can begin with a nutritious meal.
Vipada recommends around 20–30 grams of quality protein from foods such as eggs, yogurt, protein smoothies, or lean chicken and fish. Protein helps manage hunger and supports muscle health. Pairing it with fruit, vegetables, and whole grains also provides fiber and antioxidants.
The second habit is to avoid skipping meals. Going too long without food can affect blood glucose levels, which provide energy for the brain. This may make it harder to concentrate, make decisions, and manage emotions.
Meals that combine complex carbohydrates, lean protein, and healthy fats can help provide more sustained nourishment. Examples include brown rice with grilled chicken or fish, tofu with green vegetables, and whole-grain bread with avocado.
Dinner matters, too. Protein supports muscle repair and recovery during sleep, while healthy fats help the body absorb certain vitamins. Vegetables, legumes, and whole grains also provide fiber to support digestion.
When work schedules make regular meals difficult, protein- and fiber-rich snacks or smoothies can offer convenient alternatives. These options can help people meet their nutritional needs during busy days.
The third habit is mindful eating. This means paying attention to food, eating slowly, chewing thoroughly, and noticing how the body responds during and after meals.
Over time, mindful eating can help people recognize natural hunger and fullness signals. It may also support more thoughtful decisions about food choices and portion sizes.
The fourth habit combines exercise, hydration, and adequate sleep. Good nutrition works alongside these lifestyle factors to support overall health.
Regular physical activity, especially exercise that raises the heart rate, can help regulate appetite and support healthier habits. Meanwhile, water plays an important role in digestion, temperature regulation, brain function, joint health, and other bodily processes.
To maintain hydration, professionals can start the morning with a glass of water before coffee or tea. Foods with high water content, such as cucumbers, leafy greens, melons, and soups, can also contribute to fluid intake.
Sleep is equally important for concentration, emotional regulation, immune function, and physical recovery. Vipada recommends eating a light, balanced dinner and avoiding caffeine, alcohol, and high-sugar foods close to bedtime.
She also mentioned L-arginine and L-citrulline as nutrients that may support healthy blood flow and sleep quality. However, the release does not provide specific evidence or guidance on supplementation.
The fifth habit is consistency. Small changes made regularly can be easier to maintain than attempting to overhaul an entire lifestyle at once.
Professionals can start by adding protein to meals that lack it, replacing a refined carbohydrate with a more nutritious alternative, drinking an extra glass of water, or aiming for eight hours of sleep each night.
Building a supportive social circle can also help. Friends and colleagues with similar health goals may provide encouragement when motivation declines.
“You do not need to change everything at once. Start now, stay consistent, and keep building better habits,” Vipada said.
