Episode 9 – Nutrition tips for busy people: Mobile Energy


Busy much?

While there’s so much to do in a day it’s equally important to focus on maintaining energy to keep up your hectic lifestyle! Otherwise, you’ll crash and burn – sooner rather than later!

Read on for my top nutrition tips for busy people to keep that energy up all day long.


1. Start your day right

Establish a healthy habit of eating at the beginning of your day to get that super boost.


What to do:

Start with a big breakfast to provide your body with enough energy to sustain you through the day. This will allow you to think, perform, and get around better.


Try these:

  • Eggs and brown rice will provide you with protein and carbohydrates to get through the day.
  • Cereals such as, oats, puffed millet or kamuts are also really good options especially when coupled with mix-ins such as, fruits and nuts. These are also a good source of protein and carbohydrates with the added benefit of vitamins and minerals.



Skipping breakfast – you’ll reach for quick fixes like energy drinks, coffee, candies, or chocolates. AND what’s worst, constant consumption this nature will make you crash and burn – literally and in your long term health as well.


2. Always plan your meals ahead – especially when travelling

At the beginning of the day – everyday – look at your time from a managerial perspective. Take a few minutes to observe your daily activities so you can prepare for upcoming situations in a proactive rather than reactive manner. For example, getting stuck in traffic unprepared will leave you hungry, frustrated, and restless – something that can easily be avoided by planning ahead.


What to do:

If you commute, you’ll want to know these things:

  • How long the trip is going to take?
  • What do you need to prepare (eg. pick up some healthy and convenient food)?
  • What food options are available nearby either prior to the commute or directly after?


How else can you maintain for energy for the day? Read on!



3. Remember to bring your hunger insurance policy

Everyday you’ll get hungry and thirsty, I guarantee it! To maintain your energy throughout the day you’ll need good food and water nearby.


What to do:

  • Bring your water bottle wherever you go
  • Bring along healthy and convenient fruits such as, bananas, oranges, sliced pineapples, dairy like yogurt, cheese or anything portable like walnuts, almonds or pecans.
  • Buy portable utensils, containers and storage units to carry these items around in an organized way.


4. Nutrient density – make your meals count!

Whenever you’re busy, you will use up a lot of nutrients! Whether you are an office worker or physical labor worker, nutrient dense food will help you to make it count and keep you on the go.


What to do:

Look for nutrient dense food that will help you get quality nutrients. A few good examples would be,

  • Trail mix consisting of a variety of nuts and other dried foods, or
  • Some coconut, mixed fruit juices or smoothies.


Keep Going

Once you have established good habits to begin your day, plan your meals ahead to include nutrient dense food, and have an insurance policy handy, you’ll not only have good nutrition, you’ll also have sufficient mobile energy. So get started, get going and keep going with these tips!


Summary: How to maintain energy with good nutrition

Maintaining energy for the day is essential to keep with the pace. It’s a constant battle but once you make these tips a habit you’ll be better off in the long run.  To summarize the tips again, here are the top four (4) tips to keep in mind:

Tip #1. Start your day right with a big breakfast

Tip #2. Plan ahead for the day

Tip #3. Bring your hunger insurance policy

Tip #4. Make it count!

Need extra help? 

  • My PURITY Protocol is an amazing resource packed with 6 secrets to detox your life and supercharge your energy. It’s my personal wellbeing philosophy. Check it out here.
  • The First Five Fitness program is a complete 35 day guide to nutrition, mindset, and fitness for beginners and intermediates AND it only takes five minutes blocks to start. Click here for details. 
  • Don’t know what or how to cook and prepare food?! Check out My Meals & Recipes book here. It’s packed with loads of practical, healthy and simple to make breakfast, lunch, dinner options as well as snacks and drinks.
  • Want live coaching? Click here to contact me. I look forward to working with you soon.


Feel free to watch the video


  • Sherwood, L.(2004) Human Physiology: From Cells to Systems (5th Ed.) Thomson, Brooks/Cole
  • Chek, P. (2009) How to Eat, Move and Be Healthy!
  • Gropper, S., Smith, J., Groff, J. (2005) Advanced Nutrition and Human Metabolism (4th Ed.), Thomson Wadsworth
  • Kausman, R. (2004). If not dieting, then what? Allen & Unwin
  • Duhigg, C. (2012) The Power of Habit: Why we do what we do in life and business. Random House
  • Nutrient Reference Values for Australia and New Zealand (website): https://www.nrv.gov.au/ Accessed: December 2015 to January 2016

Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.


Your email address will not be published. Required fields are marked *