Never skip breakfast, as it will provide you with the energy you need for the morning. Porridge or muesli are both excellent choices as the carbohydrates in oats break down slowly, staving off hunger pangs. You could also add a handful of oats to a smoothie.
Around three hours after breakfast, your blood-sugar levels may drop, causing a dip in energy levels. To prevent this, eat a handful of fresh or dried fruit, or an oatcake spread with nut butter.
Avoid a big lunch — it can leave you sleepy in the afternoon, as your body focuses energy on digestion. Choose protein- and fibre-rich foods that will keep you energised, such as a salad including barley, walnuts and almonds.
Nuts and bananas are ideal for raising energy levels mid-afternoon, providing magnesium which is needed to convert the energy from food into energy your body can use. A small handful of nuts is enough, otherwise you’ll consume too many calories. Instead of sugary drinks, choose water or home-made fruit and vegetable smoothies.
Your evening meal should include plenty of fresh vegetables and healthy carbohydrates, such as brown rice or sweet potato. Iron deficiency is a leading cause of fatigue, so boost your intake with lean red meat, lentils or green leafy vegetables.
Adapted from Super Clean Super Foods, available now from publishers DK, RRP £14.99. Visit dk.com