August 12, 2025
Eating for energy: Nutrition tips for a busy life
If you feel tired by mid-morning or find yourself reaching for your third cup of coffee by lunch, it might be time to check what’s on your plate. Food isn’t just fuel, it’s your daily power source. Here’s how to eat smart and stay energized, no matter how packed your schedule gets.
1. Build Balanced Meals
Don’t wait for lunch or dinner to eat big. Your body needs a steady supply of fuel throughout the day. At every meal, aim for a good mix of:
- Complex carbs (brown rice, whole grain bread, oats, sweet potato)
- Protein (chicken, pork, tofu, fish, eggs, corned beef)
- Healthy fats (avocado, nuts, olive oil)
- Fiber-rich vegetables (leafy greens, carrots, broccoli)
This combo keeps your blood sugar and energy levels steady.
2. Don’t skip meals—especially breakfast
Skipping meals may save time, but it often leads to low energy and overeating later. Breakfast jump-starts your metabolism and helps you stay focused through the morning.
Try these quick and energizing breakfast ideas:
- Lugaw with malunggay and Magnolia Brown Eggs
- Fried rice with Star Margarine
- Magnolia Pancakes with fresh sliced fruits
- Omelette with Purefoods Sweet Ham and Magnolia Cheezee
3. Stay Hydrated
Even mild dehydration can make you feel tired, sluggish, or moody. It can also cause people to mistake thirst for hunger. Keep water close and sip often.
Quick tips:
- Keep a tumbler at your desk or in your bag.
- Add cucumber, lemon, or mint for flavor
- Avoid sugary drinks that cause energy crashes.
4. Snack smart
Snacking can help maintain energy if you choose the right kind. Skip chips, candies, and cookies, which give a quick spike and crash. Instead, opt for snacks that provide lasting fuel.
Smart snack options:
- Boiled kamote (sweet potato) or sweet corn with Star Margarine or Dari Creme
- Pandesal with Purefoods Luncheon Meat and Magnolia Creamy Chicken Spread
5. Watch the sugar and refined carbs
Sugar gives you a temporary energy spike followed by a sharp drop. That’s why sweets or white bread might make you feel alert for a moment then totally drained afterwards.
Better swaps:
- Brown or red rice instead of white rice
- Whole grain crackers instead of sugary biscuits
- Unsweetened drinks like black coffee, tea, or infused water
6. Use caffeine wisely
Caffeine gives a boost, but too much can mess with your sleep.
Stick to:
- One to two cups of coffee in the morning.
- No caffeine after 2 p.m.
- Green tea for a gentler lift
7. Sleep matters
No amount of healthy eating can make up for poor sleep. If you’re running on fumes, look at your sleep habits too.
You don’t need to overhaul your whole diet overnight. Start with simple changes: eat more whole foods, stay hydrated, and avoid skipping meals. Energy isn’t just about how much you eat, it’s about what and when you eat. Fuel your body right.
The Department of Agrarian Reform (DAR) recognized San Miguel Foods, Inc. (SMFI) as a key private sector partner in the Partnership Against Hunger and Poverty (PAHP) program during its awarding ceremony held last June 19. The PAHP is a government-led initiative that aims to address hunger, food insecurity, and rural poverty by connecting agrarian reform beneficiaries (ARBs) and community-based organizations with institutional buyers. These partnerships not only provide stable markets for farmers but also promote inclusive, grassroots-led economic development in rural communities. A long-time supporter of farmer upliftment, San Miguel Foods contributes to the PAHP through its Cassava Assembler Program, a pioneering effort that integrates smallholder farmers, many of whom are DAR beneficiaries, into San Miguel’s value chain. By working with farmer groups and cooperatives, SMFI guarantees a reliable market for their cassava harvests, provides technical support, and fosters long-term growth and income stability. This program has helped transform rural livelihoods by making agriculture more profitable and sustainable, while also ensuring a steady supply of locally sourced cassava to support national food and feed security. The model, praised by both government and industry, reflects San Miguel Foods’ broader mission to build a more food-secure and inclusive Philippines. “Our commitment goes beyond buying from farmers. It’s about creating real opportunities so they can thrive. When we uplift our farmers, we uplift communities. And when we uplift communities, we build a stronger nation,” said San Miguel Foods President Noli Macalalag. This recognition further strengthens SMFI’s resolve to support inclusive agribusiness models that empower Filipino farmers, improve rural livelihoods, and contribute meaningfully to nation-building.
San Miguel Foods, Inc. was recently recognized with a Special Citation for Innovation by the Jollibee Group during the 2025 Supplier Summit Awards held in May at the Shangri-La The Fort, Bonifacio Global City. The award underscores SMFI’s outstanding commitment to innovation and its dedication to delivering high-quality, forward-thinking solutions that support the Jollibee Group’s mission of providing great-tasting food and joyful dining experiences. SMFI has worked closely with Jollibee on continuous product enhancements, responded swiftly to process improvement needs, and actively participated in several trial runs to ensure excellence at every stage. Presented by Jollibee Group Chief Procurement Officer Kaustubh Wadekar, the award also reflects the strong, collaborative partnership between San Miguel Foods and the Jollibee Group—founded on shared values of excellence, customer-centricity, and continuous improvement. “This recognition from one of the country’s most admired food companies affirms our commitment to excellence and innovation,” said Tins Mandap, foodservice area sales manager for SMFI. “We are proud to contribute to Jollibee Group’s journey in delivering delightful customer experiences and raising the bar for food quality in the industry.” With the theme “Future-ready, strengthening partnerships, powering possibilities”, the Jollibee Group Supplier Summit Awards celebrates the vital role of suppliers and partners in supporting the company’s growth and global aspirations. San Miguel Foods' recognition underscores its position as a trusted and forward-thinking partner in the food industry.
San Miguel Foods, Inc. was honored with three major awards from McDonald’s Philippines, recognizing its commitment to quality, reliability, and outstanding performance as a key supplier. The company received the Quality Excellence Award during ceremonies held in April at the New World Makati Hotel. SMFI was also named Best Performing Supplier for the Protein–Poultry Category and given the Assured Supply Award (third year in a row) at the 2025 McDonald’s Suppliers General Assembly, themed "Scaling Excellence, Winning Together Through Flawless Execution." The awards were presented by McDonald’s Philippines President and CEO Kenneth Yang and AVP for Supply Chain Management Andre Christopher Villareal. These recognitions underscore San Miguel Foods’ dedication to delivering high-quality products, ensuring supply consistency, and contributing to the success of McDonald’s operations in the Philippines.
Photo from DOLE CALABARZON
From maternal medical needs to proper nutrition and baby care, San Miguel Foods Inc. and San Miguel Foundation are expanding the benefits package and reach of the First 1,000 Days program.
As Mt. Kanlaon’ eruption continues to impact Negros Oriental and Negros Occidental, San Miguel Foods joined forces with the Philippine Army to bring much-needed relief to affected communities.
Gawad Kalinga’s School for Experiential Education Development (SEED) three-month training program has blossomed into a lifelong mission for 20 scholars from across Mindanao. With the unwavering support of San Miguel Foods and San Miguel Foundation these young dreamers have grown into leaders—symbols of hope for their families, their communities, and the country.
The Department of Agriculture (DA) and San Miguel Foods, Inc. (SMFI) have launched their first nationwide public-private partnership (PPP) in agriculture designed to improve Filipino farmers’ incomes, boost food security, and bring quality food to more Filipinos.
What began as a simple garden plot at the SMC Head Office Complex has now expanded into three Backyard Bukid sites across the Philippines. Initially launched to encourage urban gardening and healthy eating habits among SMC employees, the initiative has since evolved into a comprehensive program aimed at promoting sustainable agriculture and enhancing food security nationwide.
San Miguel Foods supported DSWD MIMAROPA's regional search for exemplary 4Ps children on August 30, 2024, recognizing top finalists for their advocacy, talents, and achievements.
