Fuelling for Success: Nutrition Insights for Busy Professionals

Written for the BCCJ by Sterling Content

Dan Martin, founder of Sankaku Nutrition, was the star of the latest event in the British Chamber of Commerce in Japan Small is Great series, designed to showcase SMEs and startups. 

The British–Japanese chef and nutritionist, who provides personalised meal solutions and nutrition consulting, spoke to members about his professional life and how to fuel their body and mind for success. 

Entrepreneurial journey

“Passion, purpose and resilience” have been essential in navigating the bumpy road to becoming a business owner, explained Martin, adding that it’s vital to love what you do, aim to serve others and continue to get back up even when you’re repeatedly knocked down.  

After graduating from the University of Nottingham with a degree in nutrition, he embarked on six months of travelling in south America, where he found a love of freedom and decided he wanted to start a business.

On returning home, he pitched a business plan to The Prince’s Trust (now The King’s Trust), which secured a £1,000 loan and the birth of Food Temple, a food truck selling healthy Asian-inspired dishes. “My dream was alive,” he recalled, but a dispute related to the hosting plot soon dashed that dream and led him to register his home kitchen for catering. After providing 80 meals daily to nearby businesses, their unpaid bills forced him to give up the endeavour. 

He turned to a series of sales jobs but eventually returned to cooking, travelling across the UK and to Austria to experience working in the different sections of diverse restaurants. 

When the Covid-19 pandemic shuttered restaurants, he came to Japan where his Japanese mum thought there would still be opportunities for him. He began working at a restaurant in Niseko and then became head chef in Hakuba where he met his wife. Starting a family was one driver to start a business, he said, noting, “I knew there was more to me than just being a chef.” 

Inspired and hopeful, he relocated to Tokyo to launch Sankaku Nutrition and, after six months of perseverance, began securing clients. Today, the business has a short waitlist, and he plans to expand his reach within the next year by going digital. 

Basics of nutrition 

Martin explained that “truly understanding and employing the basics of nutrition is the foundation of our best selves,” and began by outlining macronutrients.

Protein, which is essential for tissue repair and helps keep us full, should total 20–40 g per meal. Most individuals need 0.8–1.2g of protein per kg of body weight per day, typically 10–15% of total daily calories, although those aged over 40 or who do intense training/weightlifting need up to 2g per kg, as maintaining muscle is important not just metabolically, but also to prevent frailty as we get older.

Animal-based sources include chicken and fish, while plant-based options include lentils, chickpeas, beans and tofu. Vegetarians should try to fill their plates with lots of different plant sources to ensure they obtain sufficient protein, he said. 

For carbohydrates—which provide the body’s primary energy source, support digestive health, regulate blood sugar, lower cholesterol and promote satiety—it’s important to think about the kind we’re eating, he said. Digestible carbohydrates, such as bread, fruit and white rice, are rapidly broken down, while complex carbohydrates, such as brown rice, oats and starchy vegetables like sweet potatoes, are broken down more slowly.

Non-digestible soluble carbohydrates (fibre), such as apples, citrus fruits and chia seeds, help lower cholesterol, while insoluble fibre sources like whole grains and nuts, promote regular bowel movements. Adults need 6–8g of soluble fibre per day.

“We want to fill our plates with protein and complex carbohydrates to give us more sustained energy,” he said, adding that refined carbohydrates like white rice and pasta should ideally make up less than 25% of total carbohydrate intake. 

Moreover, eating a diet with 30–40 plant foods each week can promote the health of the gut microbiome, the ecosystem of microorganisms that lives in the intestines and supports brain function and immunity. 

Fats carry out many essential functions including those related to energy, brain and heart health and the absorption of fat-soluble vitamins but, again, it’s vital to consider the type of fat. 

“Prioritising unsaturated fats, including monounsaturated and polyunsaturated fats, is beneficial for overall health. Monounsaturated fats, found in sources like avocados, nuts, seeds and olive oil, can contribute to a healthy lipid profile. Polyunsaturated fats, such as those found in fatty fish and walnuts, provide essential omega-3 and omega-6 fatty acids, which play crucial roles in reducing inflammation and supporting brain health,” he said. 

“While saturated fats, primarily found in animal products, are not inherently harmful, excessive consumption can negatively impact cardiovascular health. Current dietary guidelines recommend limiting saturated fat intake to less than 10% of total daily calories.

“If in doubt, unsaturated fats are liquid at room temperature, but saturated fats are solid,” he continued, adding that another fat to limit is trans fat, which can raise heart disease risk. In Japan, limited regulations make identification of trans fat challenging, so he recommended minimising fried, snack and highly processed foods to reduce intake. 

Heart-healthy fat swaps include butter for extra virgin olive oil; processed snacks for nuts, fruits and seeds; and red meat for fish or plant-based protein (such as tofu and lentils), even for just one meal a day.

Looking at portion control, Martin demonstrated that a portion of protein is the size of your palm, while a portion of vegetables is the size of your fist. A portion of carbs should fit in a cupped hand, and a portion of fat should be the size of your thumb. 

By following a balanced and varied diet, it’s possible to meet the body’s needs for micronutrients (the vitamins and minerals that play in a role in all kinds of bodily functions), although he suggested a vitamin D supplement year-round may be useful.  

Fuel, hydration, sleep

Martin described energy balance as the relationship between calories in vs calories out, noting that energy balance supports stable energy, optimises cognitive function and maintains a healthy weight, reducing the risk of chronic diseases. Prioritising a healthy diet and adjusting it for level of activity while respecting hunger and fullness cues are among the actions needed to support energy balance. 

Of the calories we consume, 20% goes to power the brain so “what we feed it is really important,” he said. Complex carbohydrates are best for a steady release of energy, while key nutrients for brain health can be found in foods such as fatty fish, walnuts, berries, dark chocolate, b-vitamins and many plant foods. 

With our brains composed of 70% water, even dehydration of 2% can result in significant cognitive impairment, so Martin recommended a daily fluid intake of 2–3 litres (8–12 cups), albeit based on factors like activity level, climate and diet. Sources include water—"the best and most direct source”—as well as non-caffeinated teas, low-fat milk, unsweetened plant-based milks and water-rich foods, such as lettuce and watermelon, he said. 

Hydration hacks include “front loading” by having water as soon as you wake. “We are most dehydrated in the morning, and the practice kick-starts a positive trend towards hydration throughout the day,” he said. For people who might find that challenging, he recommended stacking with another habit, such as drinking water before or after your morning coffee. Another tip was to add a pinch of salt to water in summer to replenish electrolytes.

Describing sleep as vital for nutrition and cognitive function, Martin encouraged attendees to adopt the “10, 3, 2, 1, 0 Method,” namely:

10 hours before bed - no caffeine
3 hours before bed - no food or alcohol
2 hours before bed - no work
1 hour before bed - no screens
0 times pressing the snooze button on awakening  

Planning for success

Martin advised attendees to prepare meals in advance to help avoid consumption of fast food, unhealthy snacks and skipped meals as a result of busy schedules. Benefits include saving time and money, improving nutrition, reducing stress and establishing healthy eating patterns. 

In addition to making batch meals like curries and stews, his tips include preparing beans/legumes, which are budget-friendly, fibre-rich and protein-packed; cooked grains that are versatile for making bowls, salads and sides; and versatile proteins such as tofu, chicken or fish that can be added to meals. Having healthy snacks like hummus, nuts and eggs on hand is also key. 

Above all, Martin inspired attendees to be thoughtful and practical; “Any dietary patten, if it’s going to be successful, has to be sustainable,” he said.