Early meetings, late calls, packed days? 5 nutrition tips for busy workers
Cross-border meetings, frequent travel, short sleep or being online all day — your body still works hard every day. This summary is based on material by Dr. Vipada Saelao, Senior Manager, Nutrition Education and Training, Herbalife Asia Pacific.
1. Start the day with a quality breakfast
- 20–30 g of quality protein, e.g. eggs, fish, Greek yoghurt or a protein shake
- Good carbohydrates such as whole grains for energy and fullness
- Colourful vegetables and fruit for fibre and antioxidants
2. Don't skip meals or stay hungry too long
- Balanced main meals: complex carbs + lean protein + healthy fats
- Good snacks such as smoothies or yoghurt with protein and fibre
- Dinner matters too: protein, vegetables, grains and beans
3. Eat mindfully
- Take time over meals and notice the flavours
- Chew slowly and notice hunger and fullness
- Separate real hunger from cravings, and choose amounts and foods better
4. Eat well, move, drink water and sleep enough
- Move regularly
- Drink enough water — start with plain water and choose water-rich foods like cucumber, leafy greens, watermelon or oranges
- Get good-quality sleep
- Before bed, avoid evening coffee, alcohol and sweets
5. Start small, stay consistent
- Add protein to breakfast
- Choose good carbs such as whole grains
- Drink a little more water each day
- Sleep 8 hours
- Find a group of friends to keep each other going
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Image and reference from official material in the MyHerbalife media library: 5 nutrition tips for today's working people (added to the library: Aug 2026)
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