Nutrition, anyone? (Executive Health Package).

DANIELLE MOSS LEE GRABS MEALS ON THE GO. As president of the nonprofit Harlem Educational Activities Fund, the 34-year-old's workdays are short on nutrition. Breakfast, when she has the time, is a bowl of cereal, or a bagel and coffee on the run. Lunch often takes place over meetings or is pushed back to late afternoon. Dinner is spicy Indian, Chinese, or Thai take-out. "I know what's good for me," says Lee, "but I don't do the planning necessary to always have good choices available."

Today, many professionals are working longer days. Unfortunately, many are choosing the wrong fuel, mainly caffeine and sugar. But nutritionists say the right choices will prevent you from running on empty. And it's not as difficult as you think. For example, at a recent lunch meeting at a Harlem soul food restaurant, she downed fried chicken and waffles. A vegetable-based soup and salad and an entree like grilled fish, chicken, or vegetables would be a better choice, says Lisa Sasson, a registered dietician and assistant clinical professor at New York University. Carbohydrate-heavy meals trigger the release of the neurotransmitter serotonin, which can make you feel lethargic.

Skipping meals can also cause midday fatigue. "Sometimes [I'm] so stretched, I [can't] keep my eyes open if I don't get that shot of caffeine," she admits. Although nutritionists say a moderate amount of caffeine, say one or two cups a day, is OK, caffeinated beverages boost more than energy. A recent study by the American Journal of Clinical Nutrition reports that caffeine can increase the blood levels of homocysteine, a protein component associated with an increased risk of heart disease. Coffee raises levels higher than any other caffeinated drink. Caffeine also acts as a diuretic, causing the body to excrete liquids, which can lead to dehydration and fatigue. If you feel tired, water, herbal tea, seltzer, or decaffeinated tea are better choices.

Althea Zanecosky, a registered dietician and a spokeswoman for the American Dietetic Association, recommends staying away from sugar "treats," which can cause blood glucose to rise sharply and dip quickly, bringing on fatigue. She suggests snacks like nuts and dried fruits, which provide energy, and yogurt, for calcium. Calcium is an important nutrient, especially for women. Its benefits range from lowering blood pressure to facilitating weight maintenance. In addition to dairy, dark green leafy vegetables, calcium-fortified juices, and canned fish with bones, such as sardines, are also good sources of calcium.

Executives who regularly entertain clients over dinner and cocktails should be aware that too many drinks may cause health problems. Although moderate drinking has been found to promote heart health, excess alcohol blocks the absorption of certain vitamins, depletes others, and can slow the absorption of nutrients. Alcohol can also be high in calories. Sasson suggests choosing drinks that are mixed with nonalcoholic beverages, such as white wine spritzers.

It's important to recognize that you may not be able to overhaul your poor eating habits all at once. But it is important to begin making adjustments, from preparing lunch at home, to making time to actually eat it. It may take a little more time and effort, but your health is worth it.