Are you struggling to get going in the morning or hitting a wall of fatigue in the afternoon? What and when you eat can have a profound effect on your energy levels…

How to eat for more energy

Those enviable people who effortlessly drift off to sleep, wake up with the birds and charge through the day full of enthusiasm almost certainly have their daily diets nailed. If all-day energy currently eludes you, your eating habits and food choices may need a shake up…

Complex (not simple) carbohydratesZingy salmon & brown rice salad

Not only are they a good source of fibre, can help you manage weight and may reduce the risk of some cancers, complex carbohydrates release glucose into the blood gradually, providing the body with a steady supply of energy. A diet rich in foods such as wholegrains, oats, pulses, nuts and seeds will help you stay healthy and full of energy.

Simple carbohydrates come in two forms, natural and refined. Some fruits and vegetables are high in natural sugars, and can provide a healthy boost of energy when needed. Refined carbohydrates are often found in processed foods such as cakes, biscuits and sweets and include white flours and table sugar. These are best enjoyed very occasionally as they are quickly digested, releasing sugar rapidly into the blood stream, causing insulin spikes that lead to energy highs and crashing lows.

Swap white pasta and rice for brown or wholewheat varieties, try using wholemeal flour as an alternative to white flour and make the most of cheap, filling legumes…

Zingy salmon & brown rice salad

Wholewheat pasta with broccoli & almonds

Brown rice stir-fry with coriander omelette

Malted walnut seed loaf

Walnut & raisin oatcakes

Banana fairy cakes

Red lentil, chickpea & chilli soup

Peanut butter & banana on toastAlways eat breakfast

People miss breakfast for reasons varying from not feeling hungry first thing in the morning to believing it will aid their weight loss goals. It is well documented that in fact, eating a healthy breakfast can reduce cravings later in the day and encourage healthier food choices for subsequent snacks and meals.

Eating low-GI, complex carbohydrates alongside a helping of protein at the start of the day will give your body all it needs in terms of energy, will kick-start your metabolism so you start burning more calories, earlier in the day and will even help get your brain in gear.

Replace any white breads with wholemeal or wholegrain for a satisfying and healthy breakfast…

Spinach & smoked salmon egg muffins

Peanut butter & banana on toast

Cinnamon porridge with banana & berries

Dippy eggs with Marmite soldiers

Eat less, more oftenA balanced diet for women

Hands up if you've lost an entire afternoon asleep on the sofa post-Sunday lunch. When we over-indulge in foods high in carbohydrates, fats or sugars, a few things happen in the digestion process that can leave us feeling lethargic and drowsy. When you eat, your brain signals to your body to slow down and digest the incoming food – the more you put in the harder your digestive system has to work – and the less energy you will have.

If your giant portion was full of sugar and simple carbohydrates such as white bread, pasta and flours, then your brain will also be dealing with an increase of insulin and elevated levels of serotonin and melatonin – chemicals associated with drowsiness.

Eating smaller meals more regularly will help regulate your blood glucose levels, as well as releasing energy gradually instead of in one big hit. Controlling your portion sizes is key to this – you could well be eating more at meal times than a balanced diet requires.

Recommended portion sizes, guideline daily amounts and tips for a balanced diet…

A balanced diet for women

A balanced diet for men

Exercise shakeWhen you need a quick boost…

As we all know, exercise is key to staying healthy, but sometimes the energy to lace up those trainers eludes even the best of us. This is the time carbohydrates with simple, quick releasing sugars come into their own. The concentrated carbs in these foods will provide energy to the muscles in the quickest way possible. However, we're not suggesting you eat a slice of chocolate cake before hitting the gym. Rather take advantage of high fibre, natural sugars and try a little fresh or dried fruit, or a homemade smoothie topped with honey will give you a boost without filling you up.

Energy boosting snacks with quick release carbs…

Oaty energy cookies

Exercise shake

Dried fruit energy nuggets

Instant frozen berry yogurt

The importance of B vitamins…vital vitamins

All B vitamins play a role in converting your food into energy that the body can use. Therefore, making sure you get your recommended daily amount will ensure your body has a reliable source of energy to call upon. Avoid deficiencies by eating a diet rich in whole foods such as fruits, vegetables, wholegrains, meat and fish.

Learn more about vitamins and minerals and how to get them naturally…

Vital vitamins

Vital minerals

What are your top tips for keeping your energy up?

Try making our choc-orange energy booster balls.

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.