A demanding work schedule often leaves little opportunity for nutritious meals; however, with straightforward planning and informed choices, it is possible to incorporate quality food into your daily routine. For professionals, it is crucial to organize meals that are nutritionally balanced to maintain health, particularly during hectic workdays.

Healthy eating on the go

In a discussion with HT Lifestyle, Ipshita Chakravarti, a Dietician at CMRI Kolkata, advised, “Begin by preparing meals in advance. Cooking healthy dishes in bulk and storing them in portioned containers facilitates easy access. Keeping fresh vegetables, fruits, nuts, and yogurt readily available ensures that healthy options are always at hand. Instead of opting for fast food, choose protein-rich foods such as grilled chicken, fish, tofu, or cottage cheese. For breakfast, select nutrient-rich options like whole grain bread, oats, or yogurt topped with nuts and fruits.”

When dining out, she suggested, “Be mindful of your choices—opt for lean proteins, fiber-rich vegetables, and low-sugar dairy products while steering clear of added sugars, which offer no real health benefits. Staying hydrated during the day is equally important as maintaining a healthy diet. Carry an infusable water bottle and try making infused water with lemon slices, mint leaves, or cucumber for a refreshing boost. Herbal tea, buttermilk, and coconut water serve as excellent alternatives to sugary drinks. By making small yet deliberate choices, it is possible to uphold a healthy lifestyle even amidst the busiest workdays.”

The secret to staying energised at work

Vishal Gupta, Managing Director at Borges India, emphasizes that integrating nutritious meal and snack options into a hectic schedule not only supplies essential nutrients but also sustains energy and concentration throughout the day. He recommends adopting a Mediterranean diet and lifestyle, which focuses on a balanced intake of whole grains, fruits, vegetables, nuts, legumes, and healthy fats such as olive oil, while also promoting a healthy work-life balance. Incorporating olive oil into daily meals serves as a simple method to enhance both taste and nutritional value.

Various types of olive oils are available in the market, each suited to different consumer needs. According to Vishal Gupta, "Extra virgin olive oil is an excellent choice for salad dressings, and when paired with fresh greens, tomatoes, and cucumbers, it creates a dish that is both flavorful and nutritious. Additionally, olive oil is well-suited for Indian cooking, as its neutral taste and high smoke point preserve the integrity of the food, making it versatile for a range of dishes ideal for workplace meals. Classic olive oil, known for its rich flavor and aroma, also has a high smoke point, making it appropriate for specialty cooking."

The demands of a busy lifestyle have led individuals to increasingly favor convenience and portable food options, resulting in a rise in the popularity of healthy snacks such as almonds. In this regard, Vishal Gupta emphasized, “A notable advancement in this category is the zero-pesticide residue (ZPR) almonds. A product qualifies as ZPR when its pesticide residue level is below 0.01 mg/kg, as certified by an independent authorized laboratory that evaluates over 100 parameters. These ZPR almonds are gluten-free, high in fiber, and a rich source of protein, making them an ideal snacking choice for maintaining energy throughout the day.”

He further remarked, “Another effective strategy for managing the daily hustle is to carve out some personal time to enjoy an innovative product known as olive leaf infusion, which is gaining traction among health-conscious individuals. Importantly, this infusion contains no caffeine and no added flavors, rendering it a purely herbal beverage that can assist busy professionals in alleviating and managing stress.”

Read Also: Janhvi Kapoor’s Diet Secrets at 28: From Morning Ghee to a Gluten-Free Routine for a Toned Body

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